Suitcase March

Core, glutes, hamstrings, lower backDumbbells or Kettlebells

A functional core exercise combining a deadlift hinge hold with alternating leg marches. Builds core stability, glutes, hamstrings, and spinal erectors with moderate balance demands.

How to do it

1Grab dumbbells or kettlebells in both hands and stand tall.

2Hinge at your hips and lean your torso forward with a flat back into a Romanian deadlift position.

3Lock your posture in place and smoothly lift one foot off the floor, bringing your knee up.

4Lower your foot back down and march with the other leg.

5Continue alternating legs while keeping a neutral, rigid spine.

Common mistakes

Rounding your back during the hinge, shifting unwanted stress to your lower back.

Swaying your hips side to side as you transfer weight onto one leg.

Rushing the tempo and losing your balance.

Breathing

Keep your breathing rhythmic: inhale as you raise your knee, exhale as your foot touches down.

Make it harder or easier

To regress, use lighter weights or lower your knee lift height.

To progress, use heavier weights or pause for 1-2 seconds at the top of each march.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.