Sled Power Drag
Build strength & power! Drag a weighted sled using a harness, engaging your entire body. Great for conditioning & explosive movements.
The Sled Power Drag is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. You'll need: power sled.
Required Equipment
Sled Power Drag Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Sled Power Drag Variations and Alternatives
How to do the Sled Power Drag
Load the sled with an appropriate weight for your strength and conditioning level.
Attach the harness around your torso. Ensure that it is secure and that the tether is attached to the sled.
Stand in front of the sled with your feet at shoulder-width apart, facing away from the sled.
Lean forward at the waist and hips, creating an angle with your body so that you are in a position to pull the sled without straining your back.
Grip the handles of the harness or the tether firmly.
Begin the exercise by walking or running forward, dragging the sled behind you. Keep your arms and back straight, and drive through with your legs.
Continue to drag the sled for the predetermined distance or time.
After completing a drag, rest for an appropriate period based on your workout plan.
Repeat for the desired number of sets or intervals.
Ensure to keep good form throughout the exercise, engage your core for stability, and adjust the weight on the sled according to your fitness level. It's crucial to start light and progress gradually to prevent injury.
---
Sled Power Drag FAQs
What muscles does the Sled Power Drag work?
The Sled Power Drag mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sled Power Drag?
Power sled.
Is the Sled Power Drag a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Sled Power Drag go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sled Power Drag variations and alternatives?
Similar exercises include the Sled Power Pull Row, Sled Power Push, Sled Drag and Sled Lying Squat.
Training calculators
Work out the numbers behind your training before your next session.