Primary
Functional
Secondary
Glutes, Hamstrings, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
See how Suitcase Deadlift could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The suitcase deadlift loads one side of your body, forcing your obliques and quadratus lumborum to resist lateral flexion while performing a hip hinge pattern. This exercise builds the core stability needed for asymmetrical lifting in real life.
When to use it
Use for unilateral strength and core stability.
Who it's for
Intermediate athletes wanting core-integrated lifting.
Keep your shoulders completely level throughout—don't let the loaded side dip down. Engage the opposite side obliques to maintain a neutral torso. Hinge at your hips and maintain a slight knee bend.
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Also targets: Glutes, Hamstrings, Core
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Stand with weight on one side only.
Feet shoulder-width apart, weight at side.
Hinge at hips and bend knees slightly.
Keep torso neutral, resist side bending.
Grab weight and stand by driving hips forward.
Lower with control and repeat.
Resist leaning toward or away from weight.
Keep shoulders level throughout lift.
Engage opposite side obliques strongly.
Use for core anti-lateral flexion training combined with hip hinge strength. Excellent for addressing side-to-side strength imbalances. Program 3-4 sets of 8-10 reps per side with 60 seconds rest.
Leaning toward the weight side.
Loading more weight than you can control on the Suitcase Deadlift often creates compensations that shift work away from your Glutes. Reduce the load until each rep follows the intended path.
Shoulders becoming uneven.
Changing your shoulder position during the Suitcase Deadlift can redirect the movement away from your Glutes. Use the shoulder-blade position described in the setup and keep the motion controlled.
Twisting during the lift.
Hip hinge movements like the Suitcase Deadlift depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes guide the movement.
Intermediate athletes wanting core-integrated lifting.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Suitcase Deadlift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Suitcase Deadlift
The Suitcase Deadlift primarily targets the Glutes, Hamstrings, making it an effective exercise for functional development. Secondary muscles worked during the Suitcase Deadlift include Obliques, Quadratus lumborum, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower back.
Our library labels Suitcase Deadlift as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Suitcase Deadlift. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Suitcase Deadlift is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Suitcase Deadlift include: Farmer Carry (Heavy), Romanian Deadlift, Single-Leg Deadlift (Bodyweight). These exercises target similar muscle groups as the Suitcase Deadlift and can be used as substitutes based on your equipment availability, gym setup, or training preferences.