Suitcase High Knee Carry
Unilateral loaded carry with high knees that builds anti-lateral-flexion strength, grip, and dynamic stability.
Full BodyIntermediateStrengthLocomotion
At a glance
| Muscles worked | Primary: core & obliques. Secondary: grip, hip flexors, shoulders |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Locomotion |
| Sets & reps | 3 sets × 20-40 meters each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Hold a heavy implement in one hand at the side (suitcase position).
- Walk forward while driving the opposite knee up high with each step.
- Keep the torso upright and core braced against the offset load.
- Continue for the prescribed distance.
- Switch hands and repeat.
Equipment
- Dumbbell or Kettlebell
Coaching tips
Benefits
Unilateral loaded carry with high knees that builds anti-lateral-flexion strength, grip, and dynamic stability.
Common mistakes
Avoid leaning away from the load or letting the knees drop low.
Make it harder
Increase load or distance.
Make it easier
Use a lighter implement or regular suitcase carry without high knees.
Breathing
Breathe steadily; brace against the offset load.
Build a workout with this exercise
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Beginner · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.