1.5 Rep Backpack Squat

Since you don't have a heavy barbell at home, we use the "1.5 rep" technique to increase the time under tension. This forces your quadriceps and glutes to work twice as hard at the hardest part of the movement, building pure muscle volume and strength without needing massive weights.

• Hug a heavy backpack (stuffed with books or water bottles) to your chest like a Goblet Squat.
• Go all the way down, come only halfway up, go all the way back down, and then stand up completely. That is ONE rep. Keep your chest up and push your knees out.
• The Full Drop: Lower yourself all the way down into a deep squat position.