10 Best Backward Drag Alternatives for Limited-Equipment Workouts

Ranked Backward Drag Alternatives

10 substitutes, ranked by how closely each one matches the Backward Drag on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Single Leg Split Squat

   81% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Take a large step forward with one leg, keeping your torso upright.
   3. Lower your body by bending your front knee and hip, while keeping your back leg straight.
   4. Continue lowering until your front thigh is parallel to the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
2. Play demonstration

   2. Dumbbell Single Leg Split Squat

   81% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
   3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
   4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
3. Play demonstration

   3. Dumbbell Step-up Lunge

   80% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
   2. Place your right foot on the step, ensuring your entire foot is on the surface.
   3. Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
   4. Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
   5. Repeat the movement, alternating which foot you step up with each time.
   6. Continue for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
4. Play demonstration

   4. Barbell Rear Lunge

   77% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the quads.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
   2. Take a step backward with your right foot, landing on the ball of your foot.
   3. Bend both knees to lower your body until your left thigh is parallel to the ground.
   4. Push through your left heel to return to the starting position.
   5. Repeat with the other leg.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
5. 

   5. Barbell Step Ups

   76% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
   2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
   3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
   4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
6. Play demonstration

   6. Dumbbell Rear Lunge

   75% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step backward with your right foot, lowering your body into a lunge position.
   3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
   4. Pause for a moment, then push through your left heel to return to the starting position.
   5. Repeat on the other side, stepping back with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
7. 

   7. Dumbbell Lunges

   73% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
   2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
   3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
   4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
8. 

   8. Barbell Walking Lunge

   70% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: free weights, the same as the Backward Drag
   • Body position: standing, the same as the Backward Drag
9. 

   9. Hip Flexion With Band

   68% match

   • Quads
   • Band
   • Beginner
   • Isolation

   How to perform this exercise

   1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
   2. Face away from the attachment point of the band.
   3. Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
   4. Return the leg to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Backward Drag
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Backward Drag
10. 

    10. Scissors Jump

    68% match

    • Quads
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
    4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: quads, the same as the Backward Drag
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag