Exercise Comparison
Backward Drag vs Single Leg Butt Kick
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.
Single Leg Butt Kick
Begin by standing on one leg, with the bent knee raised. This will be your start position.
Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Single Leg Butt Kick is beginner and uses bodyweight. Choose Backward Drag if you have access to other, or Single Leg Butt Kick if you prefer bodyweight.