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.
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
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.
Step the lead leg sideways away from the sled.
Bring the trailing leg in without crossing the feet.
Stay low with hips level and chest up.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.