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Exercises/Lateral Sled Drag
GlutesIntermediate

Lateral Sled Drag

Side-stepping while towing a sled attached by straps or a belt. Strengthens the hip abductors and adductors in the frontal plane.

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Primary muscles

  • Gluteus Medius
  • Adductors
  • Quadriceps

Secondary muscles

  • Glutes (Gluteus Maximus)
  • Hip Abductors
  • Calves (Gastrocnemius)
Sets
3–4
Duration
15–20 m per side
Rest
60–90s

How to perform

Lateral Sled Drag movement

Main muscles working (thicker lines)

Starting position

Stand side-on to the sled holding the straps or wearing a belt attachment, in an athletic half squat.

  1. 1

    Step the lead leg sideways away from the sled.

  2. 2

    Bring the trailing leg in without crossing the feet.

  3. 3

    Stay low with hips level and chest up.

  4. 4

    Complete the set distance, then switch to lead with the other leg.

Breathing: Breathe steadily with each step.

Coaching tips

  • Stay low

  • Push with the trail leg

  • Don't cross the feet

Common mistakes

  • Standing upright

  • Crossing or clicking the feet

  • Leaning the torso away from the sled

Safety notes

  • Start with a light load; frontal-plane strength is often less developed.

Details

Body parts
Hips · Glutes · Lower Body
Equipment
Sled
Movement
Locomotion · Conditioning
Exercise type
Conditioning
Training goals
Athletic Performance · Conditioning · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Squat with Plate MoversIntermediate→

Variations

  • Backward Sled DragBeginner→

Similar Exercises

  • Lateral ShuffleBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.