Exercise Comparison
Backward Drag vs Suspended Split Squat
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in Suspended Split Squat
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.
Suspended Split Squat
Suspend your straps so the handles are 18-30 inches from the floor.
Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Suspended Split Squat is intermediate and uses other. Choose Backward Drag if you're looking for a more accessible option, or Suspended Split Squat for a greater challenge.