Suitcase squats improve lower body strength, specifically in the quads and hamstrings. The movement also improves balance and core stability.
Hold a dumbbell in one hand and stand with your feet shoulder-width apart and toes pointing slightly out.
Push your hips back and squat down until your thighs are at least parallel to floor, keeping your heels flat on the ground, chest up, and knees out. Keep the weight at your side. Pause and return to starting position.
Do not let your heels lose contact with the floor during the squat.