8 Essential Functional Movement Exercises

We all know that exercise is vital for our health. But sometimes, it’s hard to figure out what type of exercise to do and which muscles we should target. Functional movement exercises are an excellent way to work on your fitness and overall wellness, especially if you’re new to working out.

Essential functional movement exercises

Pull Exercise

Pulling exercises include chin-ups, pull-ups, and rows. These exercises work the back muscles and biceps. Rows are also effective for building muscle in your upper body.

Pulling exercises strengthen your core and overall balance because they require you to maintain proper posture while lifting weights or holding yourself up against something like a wall or pole.


The push-up is a classic bodyweight movement that works your chest, triceps, and shoulders. It’s also one of the most promising ways to build upper body strength for any sport or activity. When done correctly, this move can help improve posture by strengthening and tightening muscles in the back of your body (like your core).

Bench press:

The bench press is another variation on the push-up that targets different areas of your chest than regular push-ups do–namely, targeting more outer pecs rather than inner pecs with a greater range of motion at lockout compared with flat dumbbell presses or incline dumbbell presses.


The squat is indeed the king of all exercises. It’s a full-body exercise that trains your core, quads, and glutes. Depending on your focus, the squat can be performed with dumbbells or barbells at various heights. If you’re looking for a basic functional movement for athletes and non-athletes alike, look no further than this classic move!


The lunge is a great functional exercise that helps to build strength in your lower body, especially the quadriceps and gluteus muscles. It also helps to improve balance, flexibility, and coordination.


The hinge is an essential movement pattern that involves flexion at the hips and extension at the knees. It’s used to load the glutes and hamstrings, which means you’ll get a great workout for your lower body while building strength and mobility in your hips.

You can perform this exercise with or without weights; it will help improve your posture by strengthening muscles that support your spine (like those found in the back). You can also incorporate variations of this exercise into other workouts such as yoga or Pilates–just make sure to perform them before any other movements, so they don’t fatigue out before other exercises begin!


Rotating your body is essential to maintaining good posture and avoiding injury. Rotate your body by bringing one foot forward while the other remains back, and then switch sides. You can perform this exercise with or without weights in hand; try both ways to see which feels better!

Rotating also helps with balance, coordination, and flexibility. It may seem like a simple movement–you’re just turning around on one foot–but it has benefits beyond the obvious ones listed above: rotating tires out muscles that would otherwise go unused if we only moved forwards or backward all day long (which many of us do).

This exercise should be done slowly so as not to cause any strain on joints or muscles; however, if done correctly, these movements will strengthen your entire body from head to toe!


Walking is a good way to get some exercise and improve overall health. It’s easy to do, can be done anywhere, and doesn’t require special equipment or training.

Walking has many benefits:

It supports weight loss and keep it off. It is because walking burns calories, which helps reduce fat stores in the body. Walking more will help you lose weight than just doing light exercises such as walking around your house or doing yoga (or even running).

It improves mood by releasing endorphins into the brain when we walk briskly for about 20 minutes at least three times per week!


In conclusion, these exercises can help you be more fit and functional, which is important for everyday life. If you’re searching for the best ways to improve your health and fitness level, these 7 essential functional movement exercises are the perfect place to start!

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