Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | dumbbell |
Additional Equipment | - |
Instructions
Preparation
Grasp one dumbbel with either hand and stand upright with feet shouderwide apart. Keep knees slightly flexed.Execution
Squat down until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat.Variations / Comments
The unilateral workload of a single dumbbell requires high stabilizing forces of all Core mucles, especially Obliques.![Dumbbell Suitcase Squat | Starting Position Dumbbell Suitcase Squat Starting Position](/data/exercisefiles/12/2012.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Suitcase Squat | Ending Position Dumbbell Suitcase Squat Ending Position](/data/exercisefiles/13/2013.jpg)
Muscles
Target | Gluteus Maximus |
Synergist | Quadriceps | Soleus |
Stabilizers | Obliques | Rectus Abdominis | Erector Spinae |
![Dumbbell Suitcase Squat | Muscles Front Dumbbell Suitcase Squat Muscles Front](/data/musclemaps/35/1035.jpg)
Front
![Dumbbell Suitcase Squat | Muscles Rear Dumbbell Suitcase Squat Muscles Rear](/data/musclemaps/36/1036.jpg)
Rear