Strap in, lean back, and grind it across the floor.
Stay low with bent knees and drive through your legs, don't just yank with your arms.
Walking backward with a sled in tow is a quad furnace, every step forcing the knee to extend against the load while the glutes and hamstrings drive you across the floor. Because the sled only resists, there is no lowering phase, so you can push the legs hard with far less soreness than squats or lunges leave behind. It earns its place as leg volume and conditioning you can do frequently, without eating into recovery.
Backward dragging forces the quads to extend the knee against resistance on every step, so it biases the front of the thigh. Forward pushing shifts more of the work to the glutes and hamstrings.
Heavy enough that each step is a deliberate drive, light enough that you never stall or stand tall. If your steps turn into desperate yanks with the arms, strip some plates.
No lowering phase. The sled only resists you on the way forward, and that is a feature, it means you can drag hard and often without wrecking the rest of the week.
