Published November 28, 2018

How to Master the Dumbbell Suitcase Lateral Lunge

dumbbell suitcase lateral lunge

Each month, we're featuring a different movement that you'll often see (and do!) in one of our HIIT classes here at Fhitting Room. Learn from the pros and Master Our Movements, as our certified trainers break down some of our most popular exercises step-by-step. This month, we're featuring the dumbbell suitcase lateral lunge.

When performed correctly, this movement works the quads, glutes, hamstrings, and hips. Mastering this move helps to build strength and stability in each leg, improving overall balance. This move also improves flexibilitymake sure you stretch before starting! If you need to modify this move, simply practice it without the dumbbells or opt for a lighter weight, and work your way up to a heavier weight once you've mastered the lateral lunge. 

Fhitting Room trainers Mel + Chris show us how to properly do a dumbbell suitcase lateral lunge. When performed incorrectly, your lower back and hips are at risk for injury, so be sure to follow along closely before trying this move on your own!



Here, Chris exemplifies perfect form. His back is flat, his chest is proud, and his hips are pushed back. The dumbbells hang on either side of his right leg. Notice how his right leg forms a 90 degree angle between the shin and calf.


To prevent injuring your lower back or hips, make sure your toes are not turned out. They should be facing forward. Your back should never be rounded, and your chest should not be slumped over your front leg. Your hips should be back, not pushed up and out like Chris' are here.


Watch as Chris performs the dumbbell suitcase lateral lunge in real time. His stationary leg is kept straight throughout the movement and his toes are pointed forward. As he lowers into the lunge, Chris frames his calf with the dumbbells, keeping his arms relaxed. 

Once you've completed the movement on one side, switch legs and perform the movement again for the same number of reps. Throughout this movement, you should feel your core engaged as you lower into the lunge and a deep stretch in your hamstrings. 


Want to learn more from these pros? Take class with Mel + Chris Tuesdays at 12:30PM at our Flatiron studio