How to do the Lateral Sled Drag and Row
- Stand side-on to the sled, near hand holding the handle, arm straight.
- Step sideways away from the sled to drag it along.
- Row the handle to your waist, driving your elbow back.
- Let the arm straighten toward the sled, then step again.
Full technique — 7 steps
- Load the sled and attach the straps or handles securely at the front.
- Stand side-on to the sled and hold the handle in the hand nearer to it, arm straight.
- Set your feet about hip width apart, bend your knees slightly, and tighten your stomach.
- Drag the sled by stepping sideways away from it, bringing the trailing foot behind or beside the lead foot.
- Between steps, let the arm reach toward the sled, then row the handle to your waist by driving your elbow back.
- Keep your torso upright and facing forward instead of twisting toward the sled.
- 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
Compared with similar variants
| Lateral Sled Drag and Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Hip | moderate | low | — | — |
| Knee | moderate | — | — | — |
| Equipment | Sled | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
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.
