Suitcase March

0.0s / 7.2s

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Obliques (far side)
15%
Trans. Abdominis
15%
Hip Flexors
15%
Quadratus Lumborum (≈ Erector Spinae)
12%
Gluteus Medius
12%
Grip (loaded arm)
10%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

3

Reps

8–10 marches each side

Hold

brief pause at each knee lift

Rest

60 sec

▶ Guided session · 3 × 8–10 marches each side

The suitcase hold set walking: every knee lift narrows the base to one foot while the weight keeps trying to bend you toward it — the far side of the waist refuses, step after step. If nothing is working, the weight is too light.