Suitcase Carry: The Best Core Exercise for Real Life

The suitcase carry, or one-arm carry, is one of the best core exercises for real life because it trains your body to stay tall and centered while you carry weight on one side. It's part of the simple starter routine in my guide to strength training for seniors.

Most of us carry weight on one side every single day — groceries, a purse, a laundry basket, a backpack, even a suitcase. But very few people train their bodies to handle that imbalance well.

When you carry weight on one side, your body has to work harder to stay upright. This is where your core comes in.

What Muscles Make Up Your Core?

Your core includes the muscles around your trunk, hips, and lower back that help keep you stable when something pulls you off center. These muscles play a huge role in balance, walking confidence, and fall prevention.

When the core isn't doing its job well, the body often compensates by:

• Leaning to one side
• Taking shorter or shuffling steps
• Feeling unsteady when carrying everyday items

Over time, those compensations can increase stress on the knees, hips, and back — and raise the risk of losing balance.

Why Are One-Sided Carries Good for Balance?

One-sided carries train your core and hip stabilizers to keep you centered when the load is uneven, which is why I often use one-sided carries in training.

Holding weight on one side teaches your body to:

• Stay centered under uneven load
• Activate core and hip stabilizers naturally
• Improve posture and walking stability
• Build strength that transfers directly to daily life

You don't need heavy weight for this to be effective. Lighter weight is still effective and can be safer — especially if balance is a concern.

How to Do the One-Arm Suitcase Carry

1. Hold an object in one hand (a grocery bag, dumbbell, or even a milk jug)
2. Stand tall and walk slowly for about 10 seconds
3. Switch sides

Use a counter or wall for light support if needed and focus on posture, not speed. If you notice yourself leaning, that's useful feedback. Slow down, reset, and continue. Small adjustments matter. Holding the weight also works your grip, which you can check with our grip strength test.

I recorded a 1-minute video detailing this exercise. Watch the one-arm carry video on YouTube.

Building Confidence for Everyday Life

This exercise doesn't just build strength — it builds confidence.

Confidence carrying groceries, walking through parking lots, navigating uneven ground, and moving through daily life with more control.

Try this once a day, and look for ways to incorporate this exercise into your daily activities. When you do this exercise you're training movement that prepares you for real life!