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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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