Which muscles does the sled pull / drag work?

The sled pull / drag mainly works your hamstrings, glutes and back. It also involves your cardio.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sled pull / drag in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sled Pull / Drag: how to do it and muscles worked

The sled pull / drag mainly works your hamstrings, glutes and back, with help from your cardio. You need a sled.

Muscles worked

Main

Helping

Cardio

How to do the sled pull / drag

1
Attach a harness or rope to a loaded sled. Face away from the sled with the strap at your waist, or hold a rope in both hands facing the sled, knees slightly bent.
2
Walk backward or forward, pulling the sled with short, steady steps, driving through your heels. For rope pulls, pull hand over hand toward you.
3
Keep your chest up and your back flat. Breathe steadily and stop when you reach the end of the lane, then rest before the next trip.

Form tip: Choose a weight that lets you move smoothly. Do not lean back or round your lower back to drag the sled.

Common questions

Which muscles does the sled pull / drag work?: The sled pull / drag mainly works your hamstrings, glutes and back. It also involves your cardio.
What equipment do I need for the sled pull / drag?: You need a sled.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sled pull / drag in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.