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Also known as: Lateral sled drag, Side sled pull.

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Technique

  1. Stand sideways relative to a weighted sled and grasp the handle with the nearest hand.
  2. Drop into a partial squat to create a strong base.
  3. Pull the sled toward your position and walk sideways, dragging the weight along the floor.

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Form tips

  • Keep your Core stable to avoid excessive torso rotation.
  • Keep your feet wider than shoulder-width for stability.
Logging: Weight used on one side. Work each side for the time indicated.

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Muscles

Strength

Primary

  • Quadriceps
  • Glutes
  • Hamstrings
  • Legs

Secondary

  • Pelvis
  • Hip adductors
  • Back
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Flexor digitorum brevis
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Flexor hallucis brevis
  • Gastrocnemius
  • Soleus
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius

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Equipment

Weight plate
Weight plate
Sled
Sled

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipextension
Ankleplantarflexion
FootToes flexion
trains stretches
e1aw

Sled pull

Novice
e1av

Sled push

Novice
e1ay

Running

Beginner - Elite
e1az

Cycling

Beginner - Elite
e1c5

Single-leg leg press

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.