Sled Side Leg Hip Raise (ab coaster)
The Sled Side Leg Hip Raise (ab coaster) primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis, 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 Side Leg Hip Raise (ab coaster) is an beginner isolation exercise performed with machine, following a rotation movement pattern. It primarily targets the External Obliques, with secondary engagement of the Iliopsoas, Rectus Abdominis, 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 External Obliques.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas, Rectus Abdominis, 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 External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
- 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 with seat turned to one side.
- Grasp handles on each side and place forearms on pads.
- Place shins on padded sled with knees in front of turned seat 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.
- Turn seat to opposite side and 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.
- SeeLeg Hip Raisewith sled pad can also be positioned straight.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
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 (External Obliques) and can be substituted based on your equipment or variation preferences.
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