Hip Flexor Drag (Sled)

An isolation exercise using a sled machine to target the hip flexors through a pulling or knee drive movement pattern.

Instructions

1. Load the sled with appropriate weight for hip flexor training.
2. Position yourself with the sled either pulling toward you or in a vertical position.
3. Stand upright with your core engaged and good posture.
4. Pull the sled toward you using primarily hip flexion (knee drive upward).
5. Drive your knees up toward your chest in a controlled, rhythmic pattern.
6. Emphasize lifting your knees high to maximize hip flexor engagement.
7. Lower your legs back down with control and repeat.
8. Continue for the prescribed number of repetitions or duration.

Tips

• This movement targets the often-neglected hip flexors, which are important for mobility and function.
• Maintain upright posture throughout; avoid leaning back excessively.
• Drive your knees up forcefully but maintain control throughout the movement.
• The hip flexors are small muscle groups; use moderate weight that allows form quality.
• This exercise improves hip mobility and can help with running and jumping performance.
• Perform higher repetitions (15-20+) to build hip flexor endurance.