Functional Fitness: Top 10 Exercises
We know the benefits of functional fitness exercises are vast when you consider their impact on daily life if performed as part of a regular exercise program.
Although some people still see videos of a person standing on a ball performing squats or handstands etc and are fooled in to believing this is functional (it really isn’t and should be avoided).
Here’s a list of 10 key functional exercises that are highly effective for building strength, improving stability, and enhancing overall fitness. These exercises mimic everyday movements and help improve functional performance:
1. Squats
Targets: Quads, hamstrings, glutes, and core.
Function: Mimics sitting and standing movements, essential for daily activities.
2. Deadlifts
Targets: Hamstrings, glutes, lower back, and core.
Function: Helps with lifting heavy objects from the ground safely.
3. Lunges
Targets: Quads, hamstrings, glutes, and core.
Function: Improves single-leg strength and balance, essential for walking, climbing stairs, and running.
4. Push-Ups
Targets: Chest, shoulders, triceps, and core.
Function: Enhances upper body strength and mimics pushing movements.
5. Pull-Ups or Rows
Targets: Back, biceps, shoulders, and core.
Function: Strengthens the pulling muscles, important for daily tasks like pulling doors open or picking things up.
6. Plank
Targets: Core, shoulders, and back.
Function: Builds core stability, which is crucial for maintaining posture and preventing injuries.
7. Farmer’s Walk
Targets: Forearms, shoulders, traps, and core.
Function: Simulates carrying heavy objects, improving grip strength and overall stability.
8. Step-Ups
Targets: Quads, hamstrings, glutes, and core.
Function: Mimics climbing stairs and stepping movements, building leg strength and balance.
9. Hip Hinge (Kettlebell Swings or Romanian Deadlifts)
Targets: Glutes, hamstrings, and lower back.
Function: Teaches proper bending at the hips, essential for lifting and bending movements.
10. Overhead Press
Targets: Shoulders, triceps, and core.
Function: Strengthens the upper body, mimicking movements where you push or lift objects overhead.
These exercises are foundational for enhancing functional strength and can be modified for different fitness levels. Incorporating them into a regular workout routine can significantly improve mobility, balance, and daily life activities.
