Exercise Comparison
Backward Drag vs Quadriceps-SMR
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.
Quadriceps-SMR
Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Quadriceps-SMR is intermediate and uses foam roll. Choose Backward Drag if you're looking for a more accessible option, or Quadriceps-SMR for a greater challenge. Backward Drag is a compound movement working multiple joints, making it better for overall strength. Quadriceps-SMR isolates the target muscle for focused development.