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