10 Best Sled Drag - Harness Alternatives for Quad Strength

Ranked Sled Drag - Harness Alternatives

10 substitutes, ranked by how closely each one matches the Sled Drag - Harness 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Bear Crawl Sled Drags

   85% match

   • Quads
   • Other
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
   2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quads, the same as the Sled Drag - Harness
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Sled Drag - Harness
2. 

   2. Farmer's Walk

   75% match

   • Forearms
   • Other
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
   2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
   3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: forearms, not quads
   • Body position: standing, the same as the Sled Drag - Harness
3. 

   3. Sled Push

   70% match

   • Quads
   • Sled
   • Intermediate
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. Load your pushing sled with the desired weight.
   2. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Sled Drag - Harness
   • Body position: standing, the same as the Sled Drag - Harness
4. Play demonstration

   4. Weighted Standing Hand Squeeze

   69% match

   • Forearms
   • Weighted
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a weight in each hand.
   2. Extend your arms straight in front of you, palms facing each other.
   3. Squeeze your hands together as hard as you can, engaging your forearms.
   4. Hold the squeeze for a few seconds, then release.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, not quads
   • Equipment: free weights, the same as the Sled Drag - Harness
   • Body position: standing, the same as the Sled Drag - Harness
5. 

   5. Plate Pinch

   66% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
   2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
   3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
   4. Repeat for the recommended amount of sets prescribed in your program.
   5. Switch arms and repeat the movements.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: forearms, not quads
   • Body position: standing, the same as the Sled Drag - Harness
6. 

   Progression

   6. Sled Overhead Backward Walk

   64% match

   • Delts
   • Sled
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the quads.

   How to perform this exercise

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
   2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
   3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: delts, not quads
   • Body position: standing, the same as the Sled Drag - Harness
   • Balance: harder to stay steady on than the Sled Drag - Harness
7. 

   7. Backward Drag

   61% match

   • Quads
   • Other
   • Intermediate
   • Compound

   Pick this when you want to work the quads one side at a time.

   How to perform this exercise

   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.

   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 Sled Drag - Harness
   • Body position: standing, the same as the Sled Drag - Harness
   • Balance: harder to stay steady on than the Sled Drag - Harness
8. 

   8. Front Squats With Two Kettlebells

   60% match

   • Quads
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
   2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
   3. Rise back up by driving through your heels and repeat.

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

   Why this matches

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

   9. Plie Dumbbell Squat

   60% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
   2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
   3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
   4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: quads, the same as the Sled Drag - Harness
   • Equipment: free weights, the same as the Sled Drag - Harness
   • Body position: standing, the same as the Sled Drag - Harness
10. 

    10. Goblet Squat

    60% match

    • Quads
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
    2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
    3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

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

    Why this matches

    • Primary muscle: quads, the same as the Sled Drag - Harness
    • Equipment: free weights, the same as the Sled Drag - Harness
    • Body position: standing, the same as the Sled Drag - Harness