How to Do the Suitcase Squat (aka Dumbbell Squats) with Perfect Form
The suitcase squat—also known as the dumbbell squat—is one of the most effective compound lower body exercises you can do at home or in the gym. It targets your glutes, hamstrings, quads, and core, making it a go-to move for anyone wanting to build strength and sculpt lean muscle. But like any squat variation, the benefits only come if you’re doing it right.
In this article, I’ll walk through exactly how to do the dumbbell squat with proper form, common mistakes to avoid, and tips to make this movement safer and more effective.
What Is a Dumbbell Squat (or Suitcase Squat)?
A suitcase squat is a lower-body strength exercise where you hold a dumbbell in each hand—like carrying two suitcases—and squat down while maintaining proper alignment and control. Unlike barbell squats, which load the spine from above, dumbbell squats allow for more natural positioning and are gentler on the back while still providing a serious challenge.
Why Include Dumbbell Squats in Your Workouts?
This exercise may look simple, but it offers powerful benefits when done correctly:
- Activates multiple major muscle groups in a single move
- Improves balance, stability, and core engagement
- Builds strength in your glutes, quads, and hamstrings
- Scales easily—add weight or reps as you get stronger
- Supports better mobility and joint health
Whether your goal is body recomposition, fat loss, or building functional strength, dumbbell squats deserve a place in your routine.
How to Do the Dumbbell (Suitcase) Squat: Step-by-Step
Here’s how to set up and perform the movement with excellent form:
- Start with the setup:
- Stand with your feet about shoulder-width apart
- Toes can be slightly turned out, but avoid turning them too far—no “duck feet”
- Hold a dumbbell in each hand by your sides with arms straight
- Keep your chest lifted and your core engaged
- Initiate the suitcase squat:
- Take a deep breath to lift your rib cage and brace your core
- Begin sitting your hips back like you’re lowering into a chair
- Keep your chest up and eyes looking forward—don’t look down or round your back
- Check your form as you lower:
- Knees should track in line with your toes—not collapsing inward
- Distribute your weight into your heels, not your toes
- You should feel balanced enough to wiggle your toes at the bottom
- Go deep (if you can):
- Lower until your thighs are at least parallel to the floor
- If you have healthy knees and flexibility, go deeper for maximum muscle activation
- Keep your spine neutral—don’t arch or tuck under
- Drive through your heels to stand up:
- Engage your glutes and hamstrings as you rise
- Squeeze at the top without leaning back
- Repeat for desired reps
Common Dumbbell Squat Mistakes (And How to Fix Them)
Even experienced lifters can slip into bad habits with dumbbell squats—especially if they’re trying to go too fast, lift too heavy, or just haven’t checked their form in a while. Here are the most common mistakes I see (and how to correct them so you stay safe and get the most out of every rep):
1. Rounding Your Back
This one’s a biggie. If you’re looking down at the ground or letting your chest collapse as you squat, you’re shifting stress onto your spine—and that’s a fast track to back pain.
Instead, think: chest up, shoulders back, and eyes forward. Take a deep breath before you lower to help lift and expand your rib cage, then keep your core braced the whole time. A neutral spine keeps everything aligned and your muscles doing the work—not your joints.
2. Letting Your Knees Cave In
This is super common, especially for women. If your knees tend to knock together as you lower into a squat, it puts strain on the knee joint and reduces the effectiveness of the exercise.
Try this: focus on keeping your knees in line with your second toe throughout the entire movement. You don’t want to push them way out wide, but you do want to resist that inward collapse.
A great fix? Wrap a light resistance band around your thighs just above the knees. It gives you immediate feedback and helps train your body to stay in proper alignment.
3. Shifting Weight Into Your Toes
If you find yourself tipping forward or feeling a lot of pressure in the balls of your feet, that’s a sign your weight is too far forward. When this happens, you’re not fully engaging your glutes and hamstrings—and that’s kind of the whole point of a squat, right?
So here’s the trick: think heels first. You should be able to wiggle your toes slightly at the bottom of your squat. Imagine driving through your heels to stand back up. This shift alone can seriously change how your squats feel (and how your glutes burn after).
4. Stopping Short with a Shallow Range of Motion
It might feel easier to do a quick little “dip,” but half-reps don’t get you half the results—they get you almost none of them. You want to go deep enough to activate those glutes and fully challenge the muscles.
Aim to squat at least until your thighs are parallel to the floor—and if your knees are healthy and you have the mobility, go a little deeper.
Not sure how low to go? Use a bench behind you as a depth marker. Lightly tap your glutes to the bench (don’t sit!) to train your body to hit that full range of motion consistently.
Muscles Worked in the Dumbbell (Suitcase) Squat
The dumbbell squat is a compound movement, meaning it works multiple muscle groups at once. Here’s a breakdown of the primary and secondary muscles activated during this exercise:
Primary Muscles:
- Gluteus Maximus – Your main glute muscle, responsible for hip extension and power during the upward phase of the squat.
- Quadriceps – Located on the front of your thighs, your quads help you extend your knees as you rise from the squat.
- Hamstrings – These work alongside your glutes to control the descent and help power the return to standing.
- Adductors – Inner thigh muscles that help stabilize your legs and control knee alignment during the movement.
Secondary Muscles:
- Core (Abdominals & Obliques) – Engaged throughout the movement to stabilize your spine and maintain an upright posture.
- Erector Spinae – These back muscles keep your torso tall and prevent rounding through the spine.
- Calves (Gastrocnemius and Soleus) – Assist with ankle stability as you lower and rise.
Because of this multi-muscle activation, dumbbell squats are not just great for building strength—they also elevate your heart rate and contribute to overall fat-burning, especially when performed in higher rep ranges.
Who Should Do Dumbbell Squats?
Dumbbell squats are suitable for:
- Women over 40 looking to maintain strength and bone density
- Beginners who want to build confidence before progressing to barbell squats
- Home exercisers with limited equipment
- Anyone focusing on glute development or fat loss through compound lifts
This movement is easy to scale up or down, making it ideal for almost any fitness level.
How to Add Dumbbell Squats to Your Lower Body Workout
Try this sample circuit:
Lower Body Circuit (3 Rounds):
- Dumbbell Squats – 12–15 reps
- Glute Bridges – 15 reps
- Walking Lunges – 10 per leg
- Romanian Deadlifts – 10 reps
Or, include them in a total-body strength workout as your main lower-body move.
Final Thoughts: Dumbbell Squats Done Right = Results
When performed correctly, the dumbbell squat (or suitcase squat) is a powerhouse move for sculpting strong, lean legs and glutes. But form is everything. Focus on posture, depth, and control—and don’t rush the reps. Your muscles (and your joints) will thank you.
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