Quads
Suitcase Lunge
The Suitcase Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Hold one dumbbell in one hand at your side, the other hand free.
- Stand tall with the feet hip-width and brace the core so the torso stays level.
- Step back with one leg and lower until the back knee is just above the floor.
- Push through the front heel to return to the start without leaning toward the weight.
- Complete the set, then switch the weight to the other hand.
Tips
- Keep the shoulders level: the side without the weight works to hold you straight.
- Keep the dumbbell hanging still beside the hip.
Common mistakes
- Leaning toward the loaded side.
- Shrugging the loaded shoulder up.
- Letting the front knee collapse inward.
Muscles worked by the Suitcase Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load on one side. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Suitcase Lunge alternatives
Same equipment
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Similar exercises
Frequently asked questions
What muscles does the Suitcase Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Suitcase Lunge good for beginners?
The Suitcase Lunge is rated intermediate. If you are new, learn the Smith Machine Split Squat first and build up from there.
What is a good alternative to the Suitcase Lunge?
For example the Lunge with Rotation, Belt Squat Split Squat and Smith Machine Split Squat. They train mostly the same muscles, some with different equipment.
How do you make the Suitcase Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.