Zirv Fitness
Strength exercise

Sled Drag (Lateral)

How to do it

  1. Attach a harness or handle to the sled and turn your body sideways so one shoulder faces the direction of travel.
  2. Set the feet wide in an athletic stance with knees bent and hips low.
  3. Step laterally in short, controlled strides, driving through the quadriceps and glutes with each push.
  4. Keep the core braced to resist rotation as the sled drags at an angle behind you.
  5. Maintain a low center of gravity and steady breathing throughout the lateral traverse.
  6. Cover the set distance in one direction, then switch your leading shoulder to travel back the other way.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Sled
Primary muscles
Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator