Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Sled Machine
Lateral Sled Drag
Lateral Sled Drag is an intermediate compound strength exercise that works the glutes (upper legs), with the quadriceps, adductors and core assisting. It needs a sled machine. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Sled Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes
- Abductors
Secondary muscles
- Quadriceps
- Adductors
- Core
How to do Lateral Sled Drag
- Attach a rope or strap to the sled and stand side-on to it, holding the strap.
- Bend your knees into a quarter squat.
- Step sideways away from the sled, dragging it with each step.
- Continue for the set distance, then switch to lead with the other side.
Form tips
- Stay low and don't cross your feet.
- Keep your torso upright.
Lateral Sled Drag alternatives
More glutes exercises
Lateral Sled Drag FAQ
What muscles does Lateral Sled Drag work?
Lateral Sled Drag mainly works the glutes in the upper legs. The quadriceps, adductors and core work as secondary muscles.
What equipment do you need for Lateral Sled Drag?
You need a sled machine.
How many sets and reps of Lateral Sled Drag should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lateral Sled Drag good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lateral Sled Drag burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lateral Sled Drag?
Other exercises for the glutes include Dumbbell Sumo Squat Off Benches, Dumbbell Hip Thrust, Resistance Band Reverse Hyper With Stability Ball on Flat Bench and Dumbbell Feet Elevated Staggered Glute Bridge.
For developers
Use Lateral Sled Drag in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RM34EZ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RM34EZ", "name": "Lateral Sled Drag", "model": "male", "counterpartId": "ex_RM6CHV", "target": "Glutes", "equipment": "Sled Machine", "media": { "mp4": "https://…/ex_RM34EZ/mp4-720.mp4?…", "poster": "https://…/ex_RM34EZ/poster.jpg?…" } }