Exercise Comparison
Backward Drag vs On-Your-Back Quad 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.
On-Your-Back Quad Stretch
Lie on a flat bench or step, and hang one leg and arm over the side.
Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
Switch sides.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while On-Your-Back Quad Stretch is beginner and uses other. Backward Drag is a compound movement working multiple joints, making it better for overall strength. On-Your-Back Quad Stretch isolates the target muscle for focused development.