Exercise Comparison
Backward Drag vs Rocket Jump
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.
Rocket Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
To initiate the move, squat down halfway and explode back up as high as possible.
Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Rocket Jump is beginner and uses bodyweight. Choose Backward Drag if you have access to other, or Rocket Jump if you prefer bodyweight.