Exercise Comparison
Backward Drag vs Cable Hip Adduction
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.
Cable Hip Adduction
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Cable Hip Adduction is beginner and uses cable. Choose Backward Drag if you have access to other, or Cable Hip Adduction if you prefer cable. Backward Drag is a compound movement working multiple joints, making it better for overall strength. Cable Hip Adduction isolates the target muscle for focused development.