Sled pull

The other direction of the sled: walking backwards loads the quad and the knee very tolerably, and pulling face-on adds back work. Also purely concentric.

• Compound
• Machine
• Beginner

How to do it

• Harness or handles tight and torso leaning back
• Backwards: short steps, knee bent
• Face-on: pull with the back, not just the arms
• Keep tension on the harness constant

Sets, reps and tempo

Ranges: 20–40 s or 20–30 m per set · 2–3 min rest

Tempo: Continuous drag; effort is measured in distance or time

Common mistakes

• Yanking instead of dragging continuously
• Locking the knees while walking backwards
• Loading so much the sled stops at every step

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Hamstrings
• Back

Alternatives

• Sled push
• Farmer's Carry
• Leg Press