Exercise Comparison
Backward Drag vs Iron Crosses (stretch)
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.
Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Iron Crosses (stretch) is intermediate and uses none. Choose Backward Drag if you're looking for a more accessible option, or Iron Crosses (stretch) for a greater challenge.