COACH columnist

Looking for more training options with the equipment you already have? No problem! With a little bit of elbow grease and a handful of items, you can make yourself one.

Here’s what you need:

Place the pipe in the middle of the rack. Wrap the bands around the pipe and wrap the other ends around your rack’s hooks. Walk backward with the pipe behind your legs (right behind your knees is ideal), allowing the bands to stretch out until it’s fairly tight. Feel free to hold onto the rack so you don’t trip or fall. Then, start squatting until your butt and thighs are parallel with the pipe.

Notice how I squat slowly and focus on my breathing. I pause briefly at the bottom of the squat, feeling my muscles contract.

You can change the depth of your squat by moving forward or backward with the pipe behind your legs as well as how tight or loose the bands are.