LEGS · CARDIO
Sled Backward Walk
A controlled backward sled walk emphasizing knee extension and lower-leg work.
Primary musclesQuads, Calves
Secondary musclesGlutes, Core
EquipmentSled
DifficultyBeginner · Loaded Pull
How to perform
- Attach the sled securely and face it.
- Walk backward with short deliberate steps.
- Keep the torso controlled and maintain steady tension.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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