Lateral Shuffle (Sled)

A lateral movement exercise using a weighted sled to develop lateral hip strength and stability.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. Face perpendicular to the sled direction, feet shoulder-width apart, backing up until there is tension in the line.
3. Step laterally away from the sled while maintaining an upright posture and slight knee bend.
4. Keep your chest up and core tight as you shuffle sideways, pulling the sled with you.
5. Maintain consistent tension throughout the movement without allowing the rope to go slack.
6. Complete all reps on one side, then turn and repeat in the opposite direction.

Tips

• Move deliberately and controlled; rushing compromises form and increases injury risk.
• Keep your torso upright and avoid leaning excessively toward or away from the sled.
• Start with light resistance to establish proper movement patterns before adding load.
• Focus on pushing through the outside leg to drive lateral movement.
• This movement develops lateral hip stability valuable for athletic performance and injury prevention.