Suitcase Carry: Benefits, Muscles Worked and How to Do It
The suitcase carry is exactly what it sounds like: you pick up one heavy weight in one hand and walk tall, as if carrying a suitcase through a station. The biggest reason to do it is that it trains your core to stop you leaning to one side, which is what your body has to do every time you carry something in one hand.
Why the Suitcase Carry is a must
Real life is lopsided. You carry a bag of shopping in one hand, a child on one hip, a laptop bag on one shoulder. The suitcase carry trains the side of your core, especially the obliques and a deep back muscle called quadratus lumborum, to keep your spine upright when the load is only on one side.
It also builds grip strength and shoulder stability, and it challenges your balance with every step. Because it is just picking something up and walking, it is easy to learn and quick to make progress with, which makes it a great core exercise for adults of any age.
How it helps in everyday life
Carrying heavy shopping bags home. You stay upright instead of leaning away from the heavy bag.
Taking a suitcase up stairs or onto a train. Your trunk holds steady while your legs climb.
Carrying a full watering can or bucket. One-sided loads stop pulling you off balance.
Moving a bin out to the kerb. Grip and core strength make awkward loads feel lighter.
Walking on uneven paths with a bag. Better side-to-side control makes slips and wobbles less likely.
What it helps prevent
Leaning hard to one side every time you carry something puts a lot of stress on the lower back. By strengthening the muscles that keep you level, the suitcase carry can help lower your risk of side-bending strains and the back aches that follow a heavy shopping trip or moving day.
Walking with a load on one side is also a balance challenge. Strength and balance training together build the steadiness that makes falls less likely as you get older, and the NHS falls prevention advice recommends activities that improve strength and balance at least twice a week. A firmer grip and stronger shoulders are a welcome bonus.
Muscles worked
Obliques (on the side opposite the weight especially)
Quadratus lumborum (deep lower back)
Transverse abdominis
Forearms and grip
Upper back and trapezius
Glutes, especially the side muscles of the hip
How to do the Suitcase Carry
Place a kettlebell or dumbbell beside one foot.
Hinge at the hips with a flat back, grip the handle firmly, and stand up tall.
Set your shoulders down and back. Keep the weight hanging by your side, not touching your leg.
Brace your stomach and stand perfectly upright, shoulders level.
Walk forward with normal, controlled steps for a set distance or time.
Turn carefully, staying tall, and walk back.
Put the weight down with the same hip hinge, then repeat on the other side.
Breathing: Keep a light brace and breathe steadily through your nose or mouth as you walk. Do not hold your breath for the whole set.
Common mistakes
Leaning away from the weight. Use a lighter load and imagine a glass of water on your head that must not spill.
Shrugging the loaded shoulder. Pull the shoulder down into your back pocket and keep your neck long.
Rushing. Walk at a steady pace. Slow steps make your core work harder.
Only training your strong side. Always do both sides with the same weight and distance.
Make it easier or harder
Easier
Use a lighter weight and shorter distances.
Do a suitcase hold: stand still holding the weight for 20-30 seconds.
Use a farmer's walk with a weight in each hand, which is more balanced.
Harder
Increase the weight gradually.
Walk further or for longer.
Carry up and down stairs or a gentle slope, with care.
Walk slowly with a pause on each step.
Sets, reps and how often
Start with 2-3 carries per side of 20-30 metres, or 20-40 seconds, 2-3 times a week. Rest 60-90 seconds between carries.
Progress by adding distance first, then weight. When you can walk 40 metres each side with perfect posture, go up a small step in weight. The NHS guidelines for adults recommend strengthening activities that work all the major muscle groups on at least 2 days a week, so this fits neatly into a full-body session.
Who should take care
If you have current lower back pain, a hernia, or a hand, wrist or shoulder injury, check with a GP or physio first. If you have high blood pressure or a heart condition, avoid holding your breath and keep loads moderate, and ask your GP if you are unsure. If you are pregnant, speak to your midwife or GP about safe loads.
Related exercises
Overhead Carry: a harder carry for shoulder stability.
Side Plank: trains the same side core muscles on the floor.
Loaded carries and the farmer's walk: the two-handed version and how carries fit your training.
FAQs
Is the suitcase carry good for your core?
Yes. It is one of the best ways to train the side of your core, because your trunk has to stop you leaning towards the weight with every step.
How heavy should a suitcase carry be?
Heavy enough that it is challenging, but light enough that you can walk perfectly upright with level shoulders. Many beginners start with a moderate kettlebell and build from there.
Suitcase carry or farmer's walk: which is better?
Both are worth doing. The farmer's walk builds overall strength and grip, while the suitcase carry works the side core harder because the load is only on one side.
Want help with your technique?
A coach can spot the small lean you cannot feel yourself. Artem coaches the Suitcase Carry 1-to-1 at his private studio in Archway, North London, so every rep is checked and progressed at the right pace. You can start with the 12-Week Body Transformation, look at personal training prices, or book a free assessment.
Last updated: October 2026
