Exercise Comparison
Backward Drag vs Single-Leg Hop Progression
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in Single-Leg Hop Progression
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.
Single-Leg Hop Progression
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Hop forward, jumping and landing with the same leg over the cone.
Use a countermovement jump to hop from cone to cone.
At the end, turn around and go back on the other leg.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Single-Leg Hop Progression is beginner and uses other.