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Upper Legs · Sled Machine
Heavy Bag Sled Drag
Heavy Bag Sled Drag is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and forearms assisting. It needs a sled machine. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Sled Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Hamstrings
- Calves
- Forearms
- Upper Back
How to do Heavy Bag Sled Drag
- Attach the sled to a rope or strap and hold it in both hands, or attach it to a harness.
- Face away from the sled and lean slightly forward.
- Walk or run forward with powerful strides, dragging the sled behind you.
- Continue for the set distance.
Form tips
- Keep your chest up and drive through your legs.
- Keep tension on the rope; don't jerk it.
Heavy Bag Sled Drag alternatives
More quads exercises
Heavy Bag Sled Drag FAQ
What muscles does Heavy Bag Sled Drag work?
Heavy Bag Sled Drag mainly works the quads in the upper legs. The hamstrings, calves, forearms and upper back work as secondary muscles.
What equipment do you need for Heavy Bag Sled Drag?
You need a sled machine.
How many sets and reps of Heavy Bag Sled Drag should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Heavy Bag Sled Drag good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Heavy Bag Sled Drag burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Heavy Bag Sled Drag?
Other exercises for the quads include Barbell Full Zercher Squat, Kettlebell Lateral Lunge, Lunges Same Leg Side View Bodyweight and Dumbbell Side Lunge Left N Right.
For developers
Use Heavy Bag Sled Drag in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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