Legs · Sled
Sled Drag
How to do the sled drag, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Sled
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Drive the sled forward by pushing through your legs, keeping your body low and core engaged. Maintain consistent pace and control.
- 1Feel your legs, glutes, and back muscles driving the sled forward
- 2Lean slightly into the harness or handles and engage your core
- 3Maintain a consistent pace and strong leg drive
Common mistakes
- Avoid letting your hips rise or back round
- Don't take excessively long strides; keep them short and powerful
- Avoid jerky pulls; push steadily
Muscles worked
The sled drag mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
Kovo programs the sled drag for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.