Primary
Functional
Secondary
Glutes, Hamstrings, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
Preview a first week that includes Suitcase Deadlift
MySetPlan shows you when to use Suitcase Deadlift, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
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.
Browse all functional exercises
Also targets: Glutes, Hamstrings, Core
See where Suitcase Deadlift fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
MySetPlan places Suitcase Deadlift inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Suitcase Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Suitcase Deadlift
Demo coming soon
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.
The Suitcase Deadlift is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting core-integrated lifting. Focus on proper technique and consider starting with easier variations.
For the Suitcase Deadlift, the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 5-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Suitcase Deadlift can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting functional.
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.