Suitcase Carry
The Suitcase Carry primarily works the Erector Spinae, Quadratus Lumborum, Trapezius (Upper), with secondary activation of the Gluteus Medius and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a dumbbell compound exercise at intermediate difficulty.
The Suitcase Carry is a intermediate compound exercise performed with dumbbell, following a carry movement pattern. It primarily targets the Erector Spinae, Quadratus Lumborum, Trapezius (Upper), with secondary engagement of the Gluteus Medius.
Walk while holding a dumbbell in one hand, maintaining upright posture.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Unilateral |
| Primary | Erector Spinae, Quadratus Lumborum, Trapezius (Upper) |
| Secondary | Gluteus Medius |
Muscles Worked
The Erector Spinae, Quadratus Lumborum, and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gluteus Medius assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Quadratus Lumborum (core)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Gluteus Medius (glutes)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp dumbbells with firm grip.
Execution
- Walk forward with controlled steps while maintaining upright posture.
- Keep shoulders level and core braced throughout movement.
Comments
- Perform equal reps on each side.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your shoulder blades packed and your core braced for the entire duration.
- Walk with controlled, deliberate steps — don't shuffle or let your body sway.
- Maintain a neutral spine and resist leaning toward the loaded side.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Quadratus Lumborum, Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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