A suitcase squat is a squat variation where you hold weights at your sides like carrying a suitcase rather than in front of you or on your shoulders. It works your quads, glutes, hamstrings, and core, while also challenging grip and stability.

Here’s how to do it safely:

How to Perform a Suitcase Squat
1. Starting Position
• Stand with your feet about shoulder-width apart.
• Hold a dumbbell or kettlebell in each hand at your sides (like carrying two suitcases).
• Keep your arms straight and shoulders back.

  1. Brace
    • Engage your core and keep your chest lifted.
    • Look straight ahead, not down.
  2. Squat
    • Push your hips back and bend your knees to lower into a squat.
    • Keep the weights close to your body at your sides, not swinging forward.
    • Go down until your thighs are parallel to the ground (or as low as comfortable).
  3. Drive Up
    • Push through your heels to return to standing.
    • Keep your chest upright and core tight throughout.
  4. Repeat
    • Do the desired reps

🤍 Tips for Good Form
• Don’t let the weights pull your shoulders forward stand tall.
• Knees should track over your toes, not cave inward.
• If one weight is heavier than the other (single-sided suitcase squat), your obliques and core will work extra hard to keep you balanced.