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Sled Pull

Step by step instructions, muscle activation and variants for the Sled Pull.

MediumGlutesQuadriceps

About this exercise

The power sled rear drag involves walking backwards while pulling a loaded sled with a harness or straps attached behind you. This exercise places intense demand on the quadriceps, hamstrings, and glutes, making it an effective tool for lower-body strength, conditioning, and athletic development.

How to Perform

  • Load the sled with the desired weight and attach the straps or harness around your waist or shoulders
  • Stand with your back to the sled and grip the straps firmly
  • Lean your torso slightly forward and begin walking backwards in a controlled, powerful stride
  • Drive through each step, pushing into the ground to pull the sled forward
  • Keep your core braced and back neutral throughout the drag
  • Continue for the prescribed distance or time, maintaining consistent pace and posture

Muscle Activation

Primary
GlutesQuadricepsHamstringsCalvesInner thighs

About the Sled Pull

The Sled Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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