Sled Leg Hip Raise (ab coaster)
The Sled Leg Hip Raise (ab coaster) primarily works the Rectus Abdominis, with secondary activation of the External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
The Sled Leg Hip Raise (ab coaster) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques, Iliopsoas, Rectus Femoris, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Straddle machine facing handles.
- Grasp handles on each side and place forearms on pads.
- Place shins on padded sled with knees forward and feet hanging off of back end.
- Sit back toward heels without bending over.
Execution
- Slide forward and up by pulling knees up high.
- Deliberately attempt to flex waist in a "C" shape.
- Return sled down and back arching spine in opposite direction while keeping hips bent.
- Repeat.
Comments
- If low back does flex near top of motion, abdominal muscles may only beisometricallyinvolved in exercise.
- Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent.
- Sled pad can beturned to either sideto emphasize Obliques.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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