Bear Crawl Sled Drags
The Bear Crawl Sled Drags primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires sled and is best suited to beginner lifters.
Beginner level · Equipment: Sled · Compound · Push
Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings
How to perform Bear Crawl Sled Drags
- Step 1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
- Step 2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.
Frequently asked questions
Which muscles are primarily targeted during bear crawl sled drags?
The movement primarily targets the quadriceps through constant isometric and concentric tension. The core and shoulders also act as stabilizers to maintain the crawling position against the sled resistance.
What is the most important technique cue for maintaining proper form?
Keep your hips low and your back flat, parallel to the ground, throughout the movement. Avoid letting your butt rise too high, as this shifts the load away from the quads and reduces core engagement.
What common mistake should I avoid when dragging the sled?
Avoid taking excessively large steps that cause your hips to rotate or your lower back to arch. Small, controlled steps ensure the tension remains on the legs and prevents momentum from taking over.
How can a beginner scale this exercise if the sled is too difficult?
Beginners should master the stationary bear crawl hold and unweighted bear crawl for distance first. Once stable, add a light sled or resistance band to gradually increase the load on the quadriceps.
How should I program bear crawl sled drags into my workout?
This exercise is best used as a finisher or for conditioning, typically performed for 3 to 5 sets of 15 to 30 meters. Focus on maintaining a consistent pace rather than moving as fast as possible.
Sample sets & reps for Bear Crawl Sled Drags
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
- Barbell Lunge — barbell
See all Quadriceps exercises →
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