Exercise Comparison
Backward Drag vs Bodyweight Walking Lunge
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Instructions
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
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.
Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
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.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Bodyweight Walking Lunge is beginner and uses none. Choose Backward Drag if you have access to other, or Bodyweight Walking Lunge if you prefer none.