Exercise Comparison
Backward Drag vs Bench Sprint
Backward Drag
beginner·Other·compound
Bench Sprint
beginner·Other·compound
Side-by-Side
Backward Drag
VS
Bench Sprint
beginner
Level
beginner
Other
Equipment
Other
compound
Mechanic
compound
pull
Force
push
Strongman
Category
Plyometrics
quadriceps
Primary
quadriceps
calvesforearmsgluteshamstringslower back
Secondary
calvesgluteshamstrings
Muscle Analysis
Shared
quadricepscalvesgluteshamstrings
Only in Backward Drag
forearmslower back
Instructions
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.
Bench Sprint
1
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
2
Push off with your foot on top of the bench, extending through the hip and knee.
3
Land with the opposite foot on top of the box, returning your other foot back to the start position.
4
Continue alternating from one foot to another to complete the set.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Bench Sprint is beginner and uses other.