1 BARBELL SQUAT
This exercise is great for developing strength in your quads, glutes and core, which are essential when carrying a load up a mountain. In the absence of any external load, do pistol squats (also known as singleleg squats, where your free leg is out in front of you).
2 BARBELL LUNGE
This exercise challenges your sense of balance, which is useful when walking over uneven terrain carrying a heavy backpack. You can increase the difficulty by carrying the weight overhead or carrying a sandbag over one shoulder.
Do this to train for the increased torque that you experience when walking with a backpack. Sit on the floor with your knees bent and bring one knee up to meet your opposite elbow. Do the same on the other side to do one rep. Aim to complete 30 reps.
4 SCAPULAR PRESS-UP
This exercise develops stability in your shoulders. Without bending your arms at the elbow, squeeze your shoulder blades together then move them apart. Do at least 15 reps.
5 UPRIGHT ROW
This will develop upper back strength. Stand up straight and hold a bar with an overhand grip. Leading with your elbows, raise the bar in front of you to the top of your chest, then lower it to the start. To progress, try a snatch-grip high pull, which will also develop hamstring strength.