# Sled Drag

A loaded sled drag targeting the quads, glutes, and calves. Useful for building leg drive and conditioning with low eccentric stress.

- Intermediate · Compound
- Equipment: Sled
- HD video: https://media.seto.fit/exercises/heavy-bag-sled-drag/video/male.mp4
- HTML: https://seto.fit/exercises/sled-drag/

## Muscles worked

- Glutes: 8/10
- Calves: 6/10
- Hamstrings: 4/10
- Upper back: 4/10
- Abs: 3/10

## How to do the Sled Drag

1. Stand facing away from the sled, holding the handles firmly with straight arms.
2. Lean forward slightly at your ankles, setting your feet apart comfortably.
3. Take short, powerful steps forward, dragging the sled behind you.
4. Keep a steady pace and avoid reaching or taking overly long strides.

### Full technique — 7 steps

1. Load the sled and attach the straps or handles securely at the front.
2. Stand facing away from the sled and hold the straps in one or both hands, arms straight.
3. Lean slightly forward from the ankles and set your feet about hip width apart.
4. Tighten your stomach, keep your back flat, and create tension through the straps.
5. Walk forward with short, forceful steps, driving the ground back each stride.
6. Keep the sled moving smoothly behind you without reaching or overstriding.
7. Finish the set when you reach the planned distance or time.

## Common mistakes

- Overstriding and losing traction
- Letting the straps go slack
- Bending the elbows to pull
- Standing too upright
- Crossing feet during strides

## Form cues

- Lean from the ankles
- Take short driving steps
- Keep constant strap tension
- Push the ground back

## How much to do

- **Strength** (good fit): 4–6 sets of 10–20 reps · rest 2 min · 1–2 reps in reserve
- **Endurance** (best fit): 2–4 sets of 20–40 reps · rest 1 min · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Sled Drag work?

Primary: Hamstrings 4/10, Glutes 8/10. Also works: Calves 6/10, Upper back 4/10, Abs 3/10.

### When should I do the Sled Drag in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Sled Drag?

Strength: 4–6 sets of 10–20 reps, rest 2 min, 1–2 reps in reserve. Endurance: 2–4 sets of 20–40 reps, rest 1 min, 3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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