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Strengthintermediate
Suitcase Squat
Holding dumbbells at your sides adds resistance to the squat while working the legs, trunk and grip.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Suitcase Squat
Set up
- Dumbbells held at the sides, feet shoulder-width.
Movement cues
- Sit down and back, chest up
- Let the weights travel straight down beside you
- Stand tall
Avoid this
- Rounding forward
- Knees caving
Safety
Holding weights at your sides still loads your trunk and spine. Use an agreed load and squat depth; stop if pain or loss of control develops.