Suitcase Deadlift
Primary
Functional
Secondary
Glutes, Hamstrings, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Suitcase Deadlift targets your functional through a hip hinge movement pattern. Use for unilateral strength and core stability.
Everything You Need to Know About the Suitcase Deadlift
The Suitcase Deadlift is a intermediate difficulty exercise that targets your Glutes and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral strength and core stability. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting core-integrated lifting. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Suitcase Deadlift — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Suitcase Deadlift?
- 1
Stand with weight on one side only.
- 2
Feet shoulder-width apart, weight at side.
- 3
Hinge at hips and bend knees slightly.
- 4
Keep torso neutral, resist side bending.
- 5
Grab weight and stand by driving hips forward.
- 6
Lower with control and repeat.
What are the best tips for the Suitcase Deadlift?
Resist leaning toward or away from weight.
Keep shoulders level throughout lift.
Engage opposite side obliques strongly.
Common Suitcase Deadlift mistakes
Leaning toward the weight side.
Loading more weight than you can control on the Suitcase Deadlift forces compensatory movement patterns that bypass your Glutes. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Shoulders becoming uneven.
Without proper shoulder positioning during the Suitcase Deadlift, your Glutes can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Twisting during the lift.
Hip hinge movements like the Suitcase Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes control the movement.
Suitcase Deadlift — who it's best for
Intermediate athletes wanting core-integrated lifting.
How to Program the Suitcase Deadlift
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.
What are good alternatives to the Suitcase Deadlift?
Farmer Carry (Heavy)
Romanian Deadlift
Single-Leg Deadlift (Bodyweight)
Other Variations
- Suitcase Carry
- Single Arm Deadlift
- Staggered Stance Suitcase Deadlift
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Suitcase Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep torso neutral.
- Dont let shoulders dip.
- Use appropriate weight.