Exercise Comparison
Backward Drag vs Yoke Walk
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in Yoke Walk
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.
Yoke Walk
The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Yoke Walk is intermediate and uses other. Choose Backward Drag if you're looking for a more accessible option, or Yoke Walk for a greater challenge.