Out-of-the-box exercise: how to do a workout with a backpack

If you’re looking to add some extra weight to your workout, you might instinctively grab a pair of dumbbells. But have you ever considered using a backpack instead? Not only is it portable, but it’s also a versatile tool that can be loaded with various items—from books to water bottles—turning it into an on-the-go workout companion. Whether you’re traveling, at home, or simply pressed for time, a backpack workout lets you bring the gym with you, no matter where you are.

By incorporating a backpack into your routine, you can easily make strength gains without needing access to traditional weights. From working your upper back to challenging your core, here are some effective exercises you can try using a trusty backpack.

1. Bent-over Row

This move is perfect for strengthening your upper back, posterior chain, and biceps.

How to do it: Hinge at your hips until your torso is nearly parallel to the floor. Hold the backpack at full arm extension, then pull it towards your stomach, keeping elbows tucked in. Squeeze your shoulder blades together at the top, and lower with control.

2. Single-leg Romanian deadlift

A great way to target your hamstrings and glutes.

How to do it: Hold the bag, step one foot forward, and slightly bend your back knee. Hinge at your hips while keeping your chest lifted, and return to the start after feeling the stretch.

3. Russian twist

This core-blasting move is a go-to for stability and strength.

How to do it: Sit with your legs bent, hold the backpack out in front, and rotate your trunk from side to side. Focus on controlled movements while keeping your heels off the ground.

4. Overhead lunge

Challenge your core and multiple muscle groups.

How to do it: Hold the backpack overhead with one hand and step forward into a lunge. Lower your back knee just off the floor, then rise back up with control.

5. Upright row

This shoulder-strengthening move is a staple.

How to do it: Hold the backpack with a narrow grip, and pull it up along your body. Keep your elbows higher than your wrists at the top of the movement.

6. Push-up with backpack

Add some extra resistance to your push-ups.

How to do it: With the backpack on, perform a standard push-up, keeping your core tight and elbows close to your body. To make it more challenging, lift one leg as you push up.