SHIFT Fit
Dumbbell suitcase squat
Dumbbell suitcase squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with weights hanging beside legs.
- Squat while weights stay at sides. Keep chest lifted without arching. Push through your feet to stand back up with the weights at your sides.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep chest lifted without arching. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | dumbbells |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | dumbbells |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | dumbbells |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | dumbbells |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | dumbbells |
| intermediate | 1 set × 8 reps. | dumbbells |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Keep chest lifted without arching.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.