Quadriceps
Backward Drag
A strongman-style drill where you face the sled and walk backward, pulling it with a harness or straps to load the quads.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 33–56 kcal (±25 %)
Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Attach a sled to a harness or handles and face the sled with the rope taut.
- 2Stand with your feet staggered and your chest up.
How to perform
- 1Lean slightly forward and take small steps backward, pulling the sled toward you.
- 2Drive through your whole foot and keep your knees bent.
- 3Maintain a steady pace and avoid leaning back.
- 4Continue for the planned distance, then rest and repeat.
