Exercise Comparison
Backward Drag vs Side Hop-Sprint
Backward Drag
beginner·Other·compound
Side Hop-Sprint
beginner·Other·compound
Side-by-Side
Backward Drag
VS
Side Hop-Sprint
beginner
Level
beginner
Other
Equipment
Other
compound
Mechanic
compound
pull
Force
push
Strongman
Category
Plyometrics
quadriceps
Primary
quadriceps
calvesforearmsgluteshamstringslower back
Secondary
abductorsadductorscalveshamstrings
Muscle Analysis
Shared
quadricepscalveshamstrings
Only in Backward Drag
forearmsgluteslower back
Only in Side Hop-Sprint
abductorsadductors
Instructions
Backward Drag
1
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
2
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.
Side Hop-Sprint
1
Stand to the side of a cone or hurdle.
2
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
3
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Side Hop-Sprint is beginner and uses other.