# Lateral Sled Drag and Row

A sideways sled drag combined with a one-arm row: you step away from a sled at your side and row its strap handle to your waist with the near arm. Trains the glutes and outer hips through the side steps and the lats and upper back through the row.

- Intermediate · Compound
- Equipment: Sled
- HD video: https://media.seto.fit/exercises/sled-drag-and-row/video/male.mp4
- HTML: https://seto.fit/exercises/lateral-sled-drag-and-row/

## Muscles worked

- Glutes: 8/10
- Lats: 7/10
- Hip abductors: 6/10
- Quads: 6/10
- Upper back: 6/10
- Biceps: 5/10
- Obliques: 5/10

## How to do the Lateral Sled Drag and Row

1. Stand side-on to the sled, near hand holding the handle, arm straight.
2. Step sideways away from the sled to drag it along.
3. Row the handle to your waist, driving your elbow back.
4. Let the arm straighten toward the sled, then step again.

### Full technique — 7 steps

1. Load the sled and attach the straps or handles securely at the front.
2. Stand side-on to the sled and hold the handle in the hand nearer to it, arm straight.
3. Set your feet about hip width apart, bend your knees slightly, and tighten your stomach.
4. Drag the sled by stepping sideways away from it, bringing the trailing foot behind or beside the lead foot.
5. Between steps, let the arm reach toward the sled, then row the handle to your waist by driving your elbow back.
6. Keep your torso upright and facing forward instead of twisting toward the sled.
7. Complete all reps on one arm, then switch sides.

## Common mistakes

- Twisting the torso toward the pulling arm
- Letting the line go slack
- Shrugging instead of rowing
- Taking long reaching strides
- Leaning away from the sled to pull

## Form cues

- Drive elbow back
- Keep constant strap tension
- Keep steps short
- Stay square to path
- Stand tall, don't lean

## How much to do

- **Strength**: 3–5 sets of 8–12 reps · rest 2 min 30 s · 2 reps in reserve
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 30 s · 2–3 reps in reserve
- **Endurance** (good fit): 2–4 sets of 20–30 reps · rest 1 min · 3–4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Lateral Sled Drag and Row work?

Primary: Glutes 8/10, Lats 7/10. Also works: Hip abductors 6/10, Quads 6/10, Upper back 6/10, Biceps 5/10.

### Which joints does the Lateral Sled Drag and Row load?

Hip: moderate, Knee: moderate, Shoulder: moderate, Ankle: moderate. Hip — lighter options: Barbell Bent Over Row, Barbell Underhand Row, Wide Grip Barbell Row.

### When should I do the Lateral Sled Drag and Row in a workout?

Accessory. Goes after the main lifts. ≈ 12 min with rest.

### How many sets and reps of the Lateral Sled Drag and Row?

Strength: 3–5 sets of 8–12 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–4 sets of 20–30 reps, rest 1 min, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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