Exercise Comparison
Backward Drag vs Kneeling Hip Flexor
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in Kneeling Hip Flexor
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.
Kneeling Hip Flexor
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Kneeling Hip Flexor is beginner and uses none. Choose Backward Drag if you have access to other, or Kneeling Hip Flexor if you prefer none. Backward Drag is a compound movement working multiple joints, making it better for overall strength. Kneeling Hip Flexor isolates the target muscle for focused development.