Functional fitness exercises are gaining popularity for their ability to improve everyday movements and overall quality of life. Simply put, these exercises focus on training your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. In other words they are extremely useful for the general population as well as professional athletes and everything in between.

In this blog, we will explore some of the functional exercises that you should be including in your workouts in order to improve your strength, coordination, balance, and flexibility.

What is Functional Fitness?

Generally speaking, functional fitness exercises refer to a broad set of exercises that mimic everyday movements and help improve overall movement efficiency. Unlike an isolated approach which targets specific muscle groups individually, functional fitness focuses on compound movements that engage multiple muscle groups simultaneously.

This approach helps improve overall stability, mobility, and strength in a way that more directly translates to real life tasks and movements.

Benefits of Functional Fitness

Functional fitness offers a holistic approach to training that not only builds muscle but also enhances the efficiency of your daily movements. In other words, it can help improve speed, muscular strength, power, balance, and agility.

Let’s look at some key benefits of functional fitness:

Improved Balance and Coordination: Functional exercises often require balance and coordination, helping to enhance these skills over time.

Increased Strength: These exercises use body weight or free weights, helping to build strength.

Enhanced Flexibility: Functional movements improve your range of motion.

Improved Power/Agility: By improving movement efficiency, functional fitness can help improve power and agility.

Injury Prevention: Strengthening muscles used in daily activities can help prevent injuries.

Now, let’s explore some of our favorite functional fitness exercises that you should be including in your workouts.

Our Favorite Functional Fitness Exercises for Your Workouts

Functional Fitness Exercise #1: Squats

Why Squats?

Squats are a fundamental exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and calves. It is a movement that is essential in a range of sports as well as daily activities such as sitting down and standing up.

Additionally, squats help improve core strength and stability, as they require engagement of the core muscles to maintain proper form.

How to Perform a Squat

1. Stand with your feet shoulder-width apart.

2. Keep your chest up and your back straight.

3. Lower your body by bending your knees and hips as if you are sitting in a chair.

4. Go down until your thighs are parallel to the ground.

5. Push through your heels to return to the starting position.

Squat Variations to Try Out

Goblet Squat: Hold a dumbbell close to your chest.

Jump Squat: Add a jump at the end of the movement.

Pistol Squat: Perform a squat on one leg.

Functional Fitness Exercise #2: Pallof Press

Why Pallof Press?

The Pallof press is an anti-rotation exercise that targets the core, particularly the obliques and transverse abdominis. It is highly functional as it trains your core to resist rotational forces, which is essential for maintaining stability during everyday activities.

This exercise also enhances your body’s ability to transfer force from the lower body to the upper body, which helps improve overall athletic performance.

How to Perform a Pallof Press

1. Attach a resistance band or cable at chest height.

2. Stand perpendicular to the band with your feet shoulder-width apart.

3. Hold the band with both hands and step away from the anchor point to create tension.

4. Extend your arms straight out in front of you, keeping your core engaged and resisting the rotational pull of the band.

5. Hold for a few seconds, then return to the starting position.

Pallof Press Variations to Try Out

Half-Kneeling Pallof Press: Perform the exercise in a half-kneeling position for added stability challenge.

Standing Pallof Press with Overhead Reach: Extend your arms overhead for an additional challenge.

Pallof Press Walkout: Walk out further from the anchor point while maintaining the press position.

Functional Fitness Exercise #3: Lunges

Why Lunges?

Lunges are excellent for building lower body strength and improving balance and coordination. They target the quadriceps, hamstrings, glutes, and calves and can be performed in various directions to mimic different movements.

In addition, lunges also enhance hip flexibility and stability, which are crucial for maintaining proper posture and preventing lower back pain.

How to Perform a Lunge

1. Stand with your feet together.

2. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.

3. Keep your front knee over your ankle and your back knee hovering just above the ground.

4. Push through your front heel to return to the starting position.

5. Repeat on the other side.

Lunge Variations to Try Out

Reverse Lunge: Step backward instead of forward.

Lateral Lunge: Step to the side instead of forward or backward.

Walking Lunge: Perform lunges while walking forward.

Functional Fitness Exercise #4: Push Ups

Why Push Ups?

Push-ups are a classic upper body exercise that targets the chest, shoulders, triceps, and core. They are highly functional as they mimic the action of pushing objects away from the body.

Push-ups also improve core stability and shoulder mobility, which are essential for performing a variety of upper body movements.

How to Perform a Push Up

1. Start in a plank position with your hands shoulder-width apart.

2. Lower your body until your chest nearly touches the ground.

3. Keep your elbows close to your body.

4. Push through your hands to return to the starting position.

Push Up Variations to Try Out

Knee Push-Up: Perform the push-up with your knees on the ground.

Decline Push-Up: Place your feet on an elevated surface.

Diamond Push-Up: Place your hands close together to form a diamond shape.

Functional Fitness Exercise #5: Pull Ups

Why Pull Ups?

Pull-ups are a powerful upper body exercise that targets the back, shoulders, and arms. They mimic the action of pulling yourself up, a movement essential for climbing and lifting. Pull-ups also enhance grip strength and improve overall upper body strength, making them beneficial for a wide range of physical activities.

How to Perform a Pull Up

1. Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

2. Hang with your arms fully extended.

3. Pull your body up until your chin is above the bar.

4. Lower your body back to the starting position with control.

Pull Up Variations to Try Out

Chin-Up: Use an underhand grip to target the biceps more.

Assisted Pull-Up: Use a resistance band for assistance.

Wide-Grip Pull-Up: Use a wider grip to target the lats more.

Functional Fitness Exercise #6: Planks

Why Planks?

Planks are a core exercise that targets the entire midsection, including the abs, obliques, and lower back. They help improve stability and support better posture. Furthermore, planks also engage multiple muscle groups simultaneously, promoting overall body strength and endurance.

How to Perform a Plank

1. Start in a forearm plank position with your elbows directly under your shoulders.

2. Keep your body in a straight line from head to heels.

3. Engage your core and hold the position for the desired amount of time.

Plank Variations to Try Out

Side Plank: Rotate your body to one side and balance on one forearm.

Plank with Leg Lift: Lift one leg off the ground while maintaining the plank position.

Plank with Arm Lift: Lift one arm off the ground while maintaining the plank position.

Functional Fitness Exercise #7: Kettlebell Swings

Why Kettlebell Swings?

Kettlebell swings are a dynamic exercise that targets the entire posterior chain, including the glutes, hamstrings, and lower back. They can help enhance hip drive and explosiveness, which are crucial for many athletic movements. Furthermore they are relatively easy to setup, perform, and have an overall low load (versus a movement like a deadlift) which is good for injury prevention.

How to Perform a Kettlebell Swing

1. Stand with your feet shoulder-width apart and a kettlebell in front of you.

2. Bend at your hips and knees to grasp the kettlebell with both hands.

3. Swing the kettlebell between your legs by hinging at the hips.

4. Drive your hips forward to swing the kettlebell up to shoulder height.

5. Allow the kettlebell to swing back down between your legs and repeat.

Kettlebell Swing Variations to Try Out

Single-Arm Kettlebell Swing: Perform the swing with one arm.

Double Kettlebell Swing: Use two kettlebells, one in each hand.

Kettlebell High Pull: Pull the kettlebell higher towards your chest for added upper body engagement.

Functional Fitness Workout Tips

Adding functional fitness exercises to your workouts can be a great way to get the most out of your training.

Consider these tips when incorporating them into your routines:

Warm-Up: Always start with a warm-up to prepare your body for exercise and reduce the risk of injury.

Focus on Form: Proper form is crucial for preventing injuries and maximizing benefits. Consider working with a trainer to ensure you’re performing exercises correctly.

Start with Body Weight: If you’re new to functional fitness, start with bodyweight exercises or low weight to get the proper form down before adding resistance.

Progress Gradually: Increase the intensity and complexity of exercises gradually to avoid overloading your muscles and joints.

Mix It Up: Incorporate a variety of exercises to target different muscle groups and keep your workouts interesting.

Rest and Recover: Allow time for rest and recovery to let your muscles repair and grow stronger.

Functional Fitness – Final Thoughts

Functional fitness exercises offer numerous benefits that go beyond traditional strength training. By incorporating movements that mimic daily activities, these exercises help improve your overall functionality, making sports movement as well as everyday tasks easier and more efficient.

While the exercises outlined in this blog – squats, Pallof press, lunges, push-ups, pull-ups, planks, and kettlebell swings – are an excellent addition to any workout routine, they are only the tip of the iceberg. Do your research and figure out which ones are best suited for your goals and start adding them to your workouts today!

If you’re in the Woodland Hills or Los Angeles area, book your FREE 1-1 fitness assessment with our expert trainers at Pure Function Fitness Center and discover a personalized approach to a stronger, healthier you.

The content provided on this health and fitness blog is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program, diet, or health regimen. The authors and publishers of this blog are not responsible for any injuries or health issues that may result from the use or misuse of the information provided.