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Suitcase Squat

 
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Classification
Type basic
Mechanics compound
Direction push
Equipment dumbbell
Additional Equipment -
x Rate Suitcase Squat
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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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 Starting Position
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Dumbbell Suitcase Squat Ending Position Ending Position

Muscles

Target Gluteus Maximus
Synergist Quadriceps | Soleus
Stabilizers Obliques | Rectus Abdominis | Erector Spinae
Dumbbell Suitcase Squat Muscles Front
Front
Dumbbell Suitcase Squat Muscles Rear
Rear
 

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