Reverse Sled Drag

Quads, GlutesSled, Resistance Band

A functional exercise targeting the quads and glutes with zero axial loading on the spine. Excellent for leg stamina and knee resilience.

How to do it

1Attach straps to a sled and grip the handles, or secure the belt around your waist.

2Lean back with a flat spine to put tension on the straps, keeping a soft bend in your knees.

3Walk backward, smoothly bending and extending your legs with every step.

4Drive through your entire foot, rolling from heel to toe.

5Keep continuous tension on the straps and maintain a solid, stable torso throughout.

Common mistakes

Rounding your back or leaning too far forward, losing torso control.

Walking with stiff, straight knees, shifting load from muscles to joints.

Jerking the sled instead of keeping a smooth, continuous stride.

Breathing

Breathe rhythmically in time with your steps without holding your breath.

Make it harder or easier

To regress, lighten the sled and shorten the distance; to progress, add weight or pick up your pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.