Quick Answer
Bear Crawl Sled Drag is a intermediate strongman exercise that targets your quadriceps and glutes. It uses a other. Attach harness/belt to sled, position sled behind you.
Video Tutorial
How to Perform the Bear Crawl Sled Drag
- 1
Attach harness/belt to sled, position sled behind you.
- 2
Assume bear crawl position: hands under shoulders, knees under hips, back flat, knees slightly off ground.
- 3
Engage core.
- 4
Crawl forward by moving opposite hand and foot simultaneously.
- 5
Focus on driving with legs to pull sled.
- 6
Maintain low hip position and flat back.
- 7
Continue for desired distance.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bear Crawl Sled Drag isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Reverse Bear Crawl
Shoulders, Quadriceps • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Single-Arm Kettlebell Swing
Hamstrings, Glutes • Kettlebells
Reverse Plank
Glutes, Hamstrings • Body Only
Superman
Lower Back, Glutes • Body Only
Frequently Asked Questions
What muscles does the Bear Crawl Sled Drag work?
The Bear Crawl Sled Drag primarily works your quadriceps and glutes. Secondary muscles include the calves, hamstrings, shoulders and core.
What equipment do I need for the Bear Crawl Sled Drag?
The Bear Crawl Sled Drag needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Bear Crawl Sled Drag suitable for beginners?
The Bear Crawl Sled Drag is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bear Crawl Sled Drag should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bear Crawl Sled Drag every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.