10 Best Backward Drag Alternatives for Limited-Equipment Workouts

The Backward Drag is done standing. Ranked closest by our scoring: the Scissors Jump, the Split Jump and the Alternate Leg Diagonal Bound.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Backward Drag

Backward Drag
Primary muscle
Quads
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back

How to perform Backward Drag
  1. Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
  2. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
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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
    Scissors Jump

    1. Scissors Jump

    68% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound

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

    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
  2. Split Jump

    2. Split Jump

    68% match
    • Quads
    • Bodyweight
    • Intermediate
    • 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.
    3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    4. As you jump, bring your feet together, and move them back to their initial positions as you land.
    5. Absorb the impact by reverting back to the starting position.

    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
  3. Alternate Leg Diagonal Bound

    3. Alternate Leg Diagonal Bound

    67% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other 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: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag
  4. Crossover Reverse Lunge

    4. Crossover Reverse Lunge

    65% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

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

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag
  5. Bodyweight Walking Lunge

    5. Bodyweight Walking Lunge

    64% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    It still works the quads, through a different movement.

    How to perform this exercise
    1. Begin standing with your feet shoulder width apart and your hands on your hips.
    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: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag
  6. Posterior Step To Overhead ReachPlay demonstration

    6. Posterior Step To Overhead Reach

    58% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet hip-width apart and your arms by your sides.
    2. Take a step back with your right foot, landing on the ball of your foot.
    3. Bend your left knee and lower your body into a lunge position.
    4. As you lower into the lunge, simultaneously reach your arms overhead.
    5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
    6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
    7. Continue alternating sides 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: abs, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag
  7. Rear Leg Raises

    7. Rear Leg Raises

    57% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
    2. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Backward Drag
  8. Box Jump Down With One Leg StabilizationPlay demonstration

    8. Box Jump Down With One Leg Stabilization

    55% match
    • Calves
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand in front of a box or platform with your feet shoulder-width apart.
    2. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
    3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
    4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
    5. Slowly step down with the foot that is on the box, returning to the starting position.
    6. Repeat the exercise with the other leg.

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

    Why this matches
    • Primary muscle: calves, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag
  9. Lunge With JumpPlay demonstration

    9. Lunge With Jump

    52% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps 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: glutes, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Drag
  10. Suspended Split SquatPlay demonstration

    10. Suspended Split Squat

    50% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    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: a suspension trainer, not free weights
    • Body position: standing, the same as the Backward Drag

Why You Might Need a Backward Drag Alternative

You may substitute the Backward Drag for several practical reasons: lack of specific equipment, knee or lower-back discomfort, or a program need for unilateral work or different loading patterns. Swapping exercises lets you manage joint stress, reduce knee flexion if you have anterior knee pain and emphasize hip drive for those with low‑back issues. Use cues such as slow 3‑4 second eccentrics and keep shins vertical to bias the quadriceps. Choosing an alternative changes the relative hip vs. knee torque, so pick movements that reproduce the quad-dominant knee-extension moment you need.

Backward Drag FAQ

What muscles does Backward Drag work?

The Backward Drag primarily targets the quadriceps group, vastus lateralis, medialis, intermedius, and rectus femoris, by producing knee-extension torque. Secondary muscles include the glutes and hamstrings for stabilization and the adductors to control frontal-plane alignment.

What is the best bodyweight alternative to Backward Drag?

A Bulgarian split squat is the top bodyweight substitute: place your rear foot on a bench, keep a tall chest, and drive through the front mid-foot. That setup increases knee-extensor demand and produces strong quad activation without external load.

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