36 Functional Mobility Exercises for a Stronger, More Flexible Body

Have you ever struggled to get up from the floor after playing with your kids? Or felt a twinge in your back when lifting a box? Functional mobility exercises can help you move more efficiently and reduce aches and pains. These exercises mimic common movements you perform every day to help you move better in real life. Not only can they improve your strength and flexibility, but they can also decrease your risk of injury. This article will explain the benefits of functional mobility exercises and provide a helpful list of exercises to get you started.

Pliability’s mobility app can help you easily incorporate functional mobility exercises into your fitness routine. The app features a variety of functional mobility routines to improve your performance and help you reach your goals. 

What is Functional Mobility?

Functional mobility is the ability to move efficiently and effectively in everyday activities. It’s the foundation for all our independent movements throughout our lives. Good functional mobility means you can get in and out of vehicles quickly, navigate your environment without assistance, and perform basic tasks like walking, climbing stairs, and even simple movements like standing seated.

Mobility differs from traditional fitness exercises in that they focus on movement patterns, not isolated muscles.  Functional mobility training improves how we move in real life to enhance physical performance and reduce injury risk.  It incorporates exercises that mimic the demands of:
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• Daily life
• Sports
• Specific functional tasks
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Like traditional workouts, functional mobility training can help improve strength and flexibility. Its specialized approach targets the integrated nature of human movement to optimize performance in everyday activities. 

What Factors Affect Mobility? 

Various issues can affect your mobility, such as:
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• Muscle length
• Point structure
• Injuries or conditions
• Age limit
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Conditions like arthritis can limit mobility due to joint stiffness. Sprains in ligaments and strains in tendons, as can conditions like tendinitis or bursitis, can also limit mobility.

For instance, if you sprain your knee, you may notice that you’re not able to bend or extend it as far as you normally could. A rotator cuff injury may limit mobility in your shoulder, making it harder to rotate your arm fully to put on a jacket or reach for things overhead. As people age, they may experience changes in mobility due to factors like:
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• Muscle weakness
• Joint problems
• Neurological conditions
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How is Functional Mobility Different from Flexibility? 

While flexibility and mobility are often interchangeable, they are distinct yet interconnected concepts. Flexibility refers to the ability of our muscles and connective tissues to lengthen and stretch, allowing for a more excellent range of motion in a specific joint or muscle group. Mobility encompasses a broader perspective and encompasses both flexibility and stability. It involves performing movements efficiently and effectively:
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• Coordinating multiple joints
• Muscles
• Body segments
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In essence, flexibility focuses on the extensibility of specific muscles or joints, while mobility encompasses the integrated movement of multiple joints and muscles in a coordinated manner. Functional mobility training aims to improve both flexibility and mobility, ensuring that our bodies can move freely and efficiently in various activities and tasks, ultimately enhancing our overall physical performance and reducing the risk of injuries.

Related Reading

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• Ankle Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• How To Improve Flexibility
• Thoracic Mobility Exercises
• Stretch Before Or After Workout
• Wrist Mobility Exercises
• Mobility Exercises For Beginners
• Best Stretching Routine
• Back Mobility Exercises
• Lower Body Mobility Exercises
• Leg Mobility Exercises
• Mobility Exercises For Athletes
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7 Benefits of Functional Mobility Exercises

1. Better Joint Health for Improved Movement and Performance

Functional mobility exercises enhance joint range of motion and flexibility, leading to improved mobility and movement efficiency. Increased mobility reduces stiffness and helps joints perform better during physical activity and daily life. 

These exercises promote synovial fluid production, which lubricates joints and reduces friction. Improved joint health helps mitigate wear and tear, reducing the risk of developing osteoarthritis. Mobility training also strengthens ligaments and tendons, providing stability and support to the joints.

2. Enhanced Athletic Performance

Functional mobility exercises improve movement mechanics and body awareness, allowing better coordination and control during sports and physical activities. Optimized movement patterns and improved neuromuscular coordination result in increased:
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• Power
• Speed
• Agility
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Mobility training enhances muscular endurance, reducing fatigue and maintaining performance during prolonged activities.

3. Reduced Risk of Injury

Functional mobility exercises strengthen the muscles around the joints, providing stability and reducing the risk of sprains, strains, and other joint-related injuries. These exercises also improve muscle imbalances and asymmetries, minimizing the risk of overuse injuries. Mobility training:
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• Enhances proprioception and balance
• Efficiently reduces the likelihood of falls
• Improves functional daily living
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Functional mobility exercises improve the ability to perform daily activities and tasks with ease and efficiency. Improved mobility increases functional independence and quality of life, especially for older adults or individuals with mobility challenges. Mobility training can also reduce discomfort and pain associated with poor movement mechanics or restricted range of motion.

5. Pain Management and Rehabilitation

Functional mobility exercises can alleviate chronic pain, such as lower back pain or joint discomfort, through improved movement patterns and reduced stress on affected areas. They also play an important role in rehabilitation and recovery from injuries, surgeries, or musculoskeletal conditions, promoting faster healing and restoring functionality.

6. Enhanced Posture and Body Alignment

Mobility training improves muscle balance and coordination, leading to better postural alignment and reduced risk of postural-related issues. Decreased muscle tension and stiffness promote a more relaxed and upright posture.

7. Functional Aging

Functional mobility exercises help maintain independence and vitality as you age, enabling you to continue engaging in activities you enjoy. They also preserve bone density, joint health, and muscle strength, mitigating the risk of age-related conditions such as osteoporosis and sarcopenia. 

Pliability Benefits

If you're feeling limited by pain or your ability to move, Pliability aims to:
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• Complement your existing fitness routine 
• Help you move better
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Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

36 Best Functional Mobility Exercises

1. Bodyweight Squat

Squats primarily work the quadriceps, which straighten the legs, and the gluteus maximus, which push the hips forward. The lower you go, the more the glutes come into play, so if you’re doing this to build your butt, you’ll want to squat below 90 degrees.

How to do a bodyweight squat:
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• Stand with your feet shoulder width apart and pointed forward or angled slightly outward with your hands to the side.
• Slowly squat down until your thighs are horizontal (or a little lower if you can do some comfortably).
• Bring your hands up in front of your chest or face as you do so.
• Slowly come back up, reversing step 2.
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2. 90s Transition

The 90s transition is a simple exercise for improving leg, ankle, and hip mobility, while secondarily warming up the oblique abdominals. It isn’t quite a stretch, but it’s minimally-fatiguing and best utilized as part of your warm-up. The 90s transition is especially good for people with poor hip rotation mobility.

How to do a 90s transition:
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• Sit on the floor on your butt with your legs bent in front of you, heels on the floor and toes in the air. 
• Place your hands on the ground slightly behind your torso to support yourself.
• Rotate your hips and feet to the right, such that the right sides of both feet lay against the floor and your whole lower body twists to the right.
• Rotate the other way, putting the left sides of your feet against the floor.
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3. Prisoner Get-Up

A simple lower-body mobility exercise, the prisoner get-up builds the ability to get down on the floor and back up using only your lower body, without help from your arms. It mainly works the quadriceps, glutes, and spinal erectors.

How to do a prisoner get-up:
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• Stand with your hands behind your head, feet shoulder-width apart.
• Kneel on your left knee.
• Kneel on the right knee as well as both knees now.
• Get off your left knee so you’re now kneeling on your right.
• Get off of your right knee and come back up.
• Keep your hands behind your head and your torso erect throughout this entire exercise.
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3. Jump Squat

Jump squats work the quadriceps and glutes, the same as other squat variant. However, by jumping explosively you build power and engage the nervous system more heavily without as much muscular fatigue as a weighted squat. This makes jump squats ideal for either a warm-up or a less-fatiguing squat variant on days when you know you’re under-recovered.

How to do a jump squat:
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• Stand with your hands at your sides and your feet shoulder width apart.
• Squat down until your thighs are at least horizontal and bring your arms in front of your chest.
• Explode upward and jump straight up, swinging your arms down for extra power.
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4. Jump Lunge

Jump lunges offer many of the same benefits as jump squats, but with an added element of asymmetry. As such, they also work the gluteus medius (side of the butt) as well as the sides of the thighs, and test your balance more.

How to do a jump lunge:
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• Go into a right lunge: right foot forward, left foot back with knee on the ground. 
• Have your right arm up in front of your chest and your left arm back.
• Jump up explosively, pushing off your right heel and the ball of your left foot, and land in a left lunge position. Swing your arms so that your right arm is up in front and your left arm is back.
• Jump up again, pushing off your left heel and the ball of your right foot, landing in a right lunge position.
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5. Lateral Lunge

The lateral lunge is an excellent muscle-building or warm-up exercise that works the sides of the quadriceps and the sides of the butt, as well as stretches the inner thighs for greater leg flexibility.

How to do a left lateral lunge:
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• Hold your arms clasped in front of your chest and stand with your feet shoulder width apart.
• Step your right leg out to the side, keeping your foot pointed forward and bending your left knee.
• Bring your body down and rest your left arm lightly on your left knee, keeping your hands clasped.
• Slowly come back to the starting position.
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6. Reverse Lunge

The reverse lunge works largely the same muscles as other lunge variants, but gives greater involvement to the hamstrings. It’s also a somewhat unintuitive movement that forces your brain to coordinate your body in new ways.

How to do a right reverse lunge:
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• Stand with your feet four to six inches apart.
• Step your right leg out to the side, keeping your foot pointed forward and bending your left knee.
• Bring your body down and rest your left arm lightly on your left knee, keeping your hands clasped.
• Slowly come back to the starting position.
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7. Prone Swimmer

The prone swimmer is an arm and shoulder mobility exercise, moving your arms and shoulders through their full range of motion and your wrists through part of their range of motion. It is especially useful for people who have trouble reaching behind their back.

How to do prone swimmers:
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• Lay on the floor with your toes and forehead against the floor and your heels pointed into the air. 
• Put a rolled-up towel under your forehead.
• Unclasp your hands and reach forward over your head with your hands down.
• Slowly swing your arms out to your sides, keeping them straight.
• Rotate your hands upward, bring them further down, and clasp them behind the small of your back.
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8. Inchworm

The inchworm is a combination resistance and mobility exercise, testing your upper-body strength and endurance, lower-body endurance, and the flexibility of your hamstrings and back.

How to do the inchworm:
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• Get into a push-up position.
• Walk your legs up to where your hands are
•  Walk your hands forward until you’re in a push-up position again.
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9. Palm Plank

The palm plank, or push-up-position plank, is a plank variant that is held in a push-up position rather than on your forearms. That makes it easier on your abs and quads, but it engages the arms more. You may find it easier or harder than a normal front plank, depending on the relative strength of those muscles.

How to do a palm plank:
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• Get into a push-up position with your palms at shoulder width.
• Hold that position for as long as possible.
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10. Mountain Climber

Mountain climbers are an excellent whole-body combined cardio and bodyweight resistance exercise. They work your arms, legs, back, and core all at once.

How to do a mountain climber:
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• Get into a push-up position with your palms at shoulder width.
• Bring your right knee up between your arms, then return your right leg to its original position.
• Bring your left knee up between your arms, then return your left leg to its original position.
• Perform steps 2 and 3 quickly, as if running or climbing at a fast pace.
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11. Plank Bird Dog

Plank bird dogs are a step up from palm planks, adding an extra level of strength and balance exercise on top of what you get from a palm plank. The asymmetry also brings the oblique side abdominals into play.

How to do a plank bird dog:
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• Get into a push-up position with your palms at shoulder width.
• Lift your right leg and left arm into the air in such a way that they counterbalance each other, and hold for one second before returning them to their original position.
• Do the same with your left leg and right arm.
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12. Hand-Release Push-Up

Hand-release push-ups are pretty close to normal push-ups, except that here, you lift your hands off of the ground for a moment at the bottom of each rep. This forces you to use a full range of motion without relying on momentum, and builds a bit of shoulder blade mobility in the process.

How to do a hand-release push-up:
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• Get into a push-up position with your palms at shoulder width.
• Lower yourself to the floor (as in a push-up) until your head touches the floor. 
• Lift your palms slightly off of the floor, pushing your shoulder blades back.
• Return your palms to the floor and push back up.
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13. Elbow Side Plank

The elbow side plank is an iso-lateral plank variant that works the obliques (on the side of your abs) more so than the rectus abdomens (on the front). Compared to the hand side plank, it keeps you lower so it’s easier on your arm but provides a harder workout for the abs and outer quads.

How to do a right elbow side plank:
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• Lay on your right side, with your feet stacked on top of each other.
• Place your right forearm on the floor, perpendicular to your body.
• Lift your body off the floor so that your torso is completely straight and only your right forearm and foot touch the floor.
• Lift your left arm straight into the air, and hold for as long as possible.
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14. Single-Leg Hip Lift

Hip lifts are an excellent exercise for your quads, gluteus maximus, and spinal erectors of the lower back. The single-leg version adds an extra element of balance and brings the gluteus medius, at the side of your butt, into play as well.

How to do a right single-leg hip lift:
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• Lay on your back, your knees bent, and your arms out to the side.
• Lift your right leg into the air, as straight and vertical as possible.
• Lift your butt off of the floor and hold for a second before returning to the ground.
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15. Kettlebell Deadlift

Deadlifts are one of the best exercises you can do for your lower back and hamstrings. The kettlebell version can’t go super heavy, but it’s easy to do at home and doesn’t risk scraping a barbell against your leg. Since deadlifts are so fatiguing, this is a good one to do throughout the day.

How to do a kettlebell deadlift:
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• Place a kettlebell on the floor and stand with your feet on either side of it.
• Bend your legs slightly and push your hips back to grab the kettlebell with both hands.
• Straighten your legs and back (without locking your knees) and stand up straight.
• Reverse steps 3 and 2, setting the kettlebell on the floor (but not taking your hands off of it) before the next rep.
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16. Kettlebell Swing

Kettlebell swings are a high-speed exercise that work the biceps as well as the entire posterior chain, everything from the upper back down to the hamstrings (and even the calves a little bit). They’re a staple at CrossFit gyms, and for good reason.

How to do a kettlebell swing:
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• Place a kettlebell on the floor and stand with your feet on either side of it.
• Bend your legs slightly and push your hips back to grab the kettlebell with both hands.
• Stand up rapidly, squeezing your legs and butt as you do. Allow your arms to swing loosely, remaining straight. The kettlebell should not rise much above the level of your shoulders, as that makes it hard to control.
• Quickly repeat step 2, allowing the kettlebell to swing down between your legs.
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17. Kettlebell Sumo Squat

Squats are an excellent exercise for your quads, glutes, and, to a lesser degree, your back. Kettlebell squats are an easy way to squat at home, but the range of motion can be limited by the kettlebell hitting the floor. The sumo squat avoids this by having you hold the kettlebell up rather than dangling it between your legs.

How to do a kettlebell sumo squat:

• Hold a kettlebell upside down, with your palms under either side.
• Stand with your feet wider than shoulder width. 
• Squat down until your thighs are at least parallel to the ground.
• Stand back up, squeezing your butt and thighs as you do.

18. Two-Kettlebell Single-Leg Deadlift

Single-leg deadlifts use lighter weights, working the same muscles as a normal deadlift, but for endurance rather than strength. Since they’re single-leg, however, they are mainly a balance exercise. They also bring the oblique abdominals into action to help prevent torso rotation.

How to do a two-kettlebell single-leg deadlift (left leg):
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• Hold a pair of matching kettlebells in your hands, keeping your hands hanging loosely at your sides. 
• Stand with your feet together.
• Bend forward at the waist, lifting your right leg and swinging it back to counterbalance yourself until your torso is horizontal.
• Slowly come back to your starting position.  
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Note: Do every rep on the same leg; do not alternate legs within a single set.

19. Standing Single-Arm Dumbbell Push Press

This is a single-arm shoulder press variant that uses momentum to help you get over the lowest, hardest part of the movement. It brings the lower body slightly into play, but mainly works the medial deltoid (outside of your shoulder) and triceps.

How to do a standing single-arm dumbbell push press (right arm):
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• Hold a dumbbell in your right arm in a shoulder press position oriented front to back, with the back end resting on your shoulder.
• Stand with your feet shoulder width apart. 
• Quickly bend your legs slightly, dropping just a few inches.
• Quickly straighten your legs and push up.
• Quickly return to the starting position.
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20. Standing Banded Reverse Fly

Reverse flys are excellent upper back, chest, and triceps exercises. The banded version can be done anywhere, even while traveling because bands are so light. Add this one to your travel workouts.

How to do a standing banded reverse fly:
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• Take a short loop resistance band (you can also use a long one and double it up) and loop it over your forearms, standing with your feet shoulder-width apart.
• Bend 45 degrees at the waist.
• Pull the band apart, trying to bring your forearms to either side of your chest.
• Slowly bring your hands back to the starting position.
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Make sure the band is short enough so that when it’s not being stretched, your hands are less than shoulder width apart. 

21. Dumbbell Bent-Over Row

The dumbbell bent-over row is an excellent middle back and biceps exercise. Bending over allows you to row at the same angle with dumbbells while requiring the lower back to hold your torso in place, as with a deadlift.

How to do a dumbbell bent-over row:
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• Stand with your feet shoulder-width apart, holding a pair of matching dumbbells in your arms. 
• Bend over 45–60 degrees at the waist and let your arms hang down.
• Bring the dumbbells up to either side of your lower ribs.
• Slowly lower the dumbbells back down until your arms are hanging loosely.
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22. Dumbbell Plank Row

The single-arm dumbbell plank row (not that you could do it with both arms) combines the palm plank, row, and an element of balance a la the bird dog, all in one exercise.

How to do a dumbbell plank row:
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• Stand with feet shoulder width apart, holding a pair of matching dumbbells in your arms.
• Bend over 45–60 degrees at the waist and let your arms hang down.
• Bring the dumbbells up to either side of your lower ribs.
• Slowly lower the dumbbells until your arms hang loosely.
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23. Dumbbell Sit-Up to Single-Arm Overhead Press

The sit-up is a combined abdominal and quadriceps exercise. At the same time, the overhead press works the medial deltoids (middle/outside of the shoulders) and triceps and to a lesser extent — the anterior (front) deltoids. This exercise simply combines both.

How to do a dumbbell sit-up to single-arm overhead press:
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• Grab a pair of dumbbells and hold them over your shoulders, oriented front to back.
• Sit on the floor with your knees bent and your feet on the floor.
• Perform the concentric (upward) half of a sit-up, holding the dumbbells at your shoulders and keeping your feet in place.
• At the top of the sit-up, press one arm straight overhead while holding your torso upright.
• Lower your arm back down to your shoulder.
• Sit back down slowly and control until your back and head are on the floor. Try to keep your feet in place.
• Repeat steps 3–6 for further reps, alternating which arm you press overhead. Your arms and shoulders will get some rest between reps, so make sure to use a moderately heavy dumbbell. 
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24. Dumbbell Lat Pull-Over

The dumbbell lat pullover is an easy exercise to do at home. It primarily works the latissimus dorsi (middle back) and secondarily the upper back and triceps.

How to do a dumbbell lat pullover:
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• Lay on the ground with your knees bent, holding a dumbbell in both hands by either end.
• Start with your arms extended straight up in front of the chest.
• Bring the dumbbells up to either side of your lower ribs.
• Slowly lower the dumbbells back down until your arms are hanging loosely.
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25. Dumbbell Chest Press

The dumbbell chest press is simply the dumbbell version of the common barbell chest press. It works the same muscles and is superior since it allows more freedom of movement (albeit at the expense of generally not being able to use as heavy of a weight).

One big advantage of this move is that, unlike the barbell bench press, you don’t need a spotter because the dumbbells can be safely lowered to your sides, so it’s often a better choice for home workouts. It works the pectorals (chest), triceps, and, to a lesser degree, the anterior deltoids (front of the shoulders).

How to do a dumbbell chest press:
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• Grab two dumbbells of equal weight and lay on a bench. 
• Begin with the dumbbells held to either side of your chest (roughly level with your nipples) and your forearms vertical so that your elbows are directly below the dumbbells.
• Slowly press your arms upward until they’re completely straight, always keeping your elbows directly under the dumbbells.
• Hold for half of a second.
• Slowly return your arms to the starting position.
• (Optional) Pause for one to two seconds to work/stretch your chest more.
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26. Forward Lunge With Rotation

Forward lunges are a good resistance exercise for the quads and glutes, and a good stretch for the hamstrings. Adding a rotation adds an extra element of stretching the back, biceps and abdominals.

How to do a forward lunge with rotation (left side):
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• Start in a normal standing position.
• Take a big step forward with your left leg, twice the length of a normal step.
• Half-kneel so that your left thigh is parallel to the floor and your right knee doesn’t quite touch the floor, and place your right hand on the floor just to the right of your left foot.
• Keeping your feet and right hand in place, rotate your torso to the left and raise your left arm straight up.
• Slowly reverse steps 4-2.
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27. Lateral Bound

The lateral bound is a jumping movement that provides a modest explosive workout for the quadriceps and calves. More than anything, it builds your balance by practicing hopping from one foot to the other.

How to do a lateral bound:
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• Start in a normal standing position.
• Lift your left knee into the air and raise both arms over your head, moving them as needed to stay balanced. 
• Using only your right leg, jump as far to the left as possible and land on your left foot with your right knee in the air.
• Using only your left leg, jump as far to the right as possible and land on your right foot with your left knee in the air.
• Once you’ve started this exercise, keep your arms in the air to balance yourself, and try not to stand on both feet at once.
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28. High Knee Sprint

The high knee sprint is a running in place exercise that provides a cardio workout similar to jumping jacks, while building leg mobility, explosive strength in the calves, and stretching the hamstrings.

How to do a high knee sprint:
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• Start in a normal standing position with your feet at hip width. 
• Start running in place but with each step, drive one knee so far up that your thigh is parallel to the ground.
• With each step, swing your arms so the arm on the same side is down. For example, when bringing your right knee up, swing the right arm down and the left arm up.
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29. Broad Jump to Backpedal

The broad jump to backpedal is a combination of two exercises: 
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• Standing long jump which builds explosive strength in the quads, calves, and glutes
• Swinging power and coordination in the shoulders. 
  ‍

The backpedal is a simple cardio exercise that builds calf endurance and bodily coordination.

How to do a broad jump to backpedal:
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• Start in a normal standing position with your feet at hip width and your arms in front of your chest. 
• Quickly drop into a half squat, swinging your arms down behind your butt.
• Jump as far forward as you can. Swing your arms up as you jump to add explosive power.
• After landing, quickly backpedal to your starting position with a series of short steps.
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30. Hip and Thoracic Openers

This hip-opening exercise can be used as part of your warm-up or as part of your main functional training program. Due to most people’s sedentary lifestyles, hips can become very stiff with limited mobility. Tight hips can cause lower back issues and general movement compensations.

This functional movement exercises not only opens the hips but also strengthens the core muscles and improves mobility in the upper spine, another common area that lacks mobility due to too much sitting. Breathing is a key part of this exercise, so ensure that you breathe out as you sink your hips down into the movement.

Workout Example: Try 20 alternating repetitions with controlled breathing.

31. Break Dancer Push Up

The break dancer push up takes the regular push up and adds another dimension.
Performing this exercise will improve your shoulder stability as well as increasing your mobility through your hips.
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• Once you master this functional movement exercise, you can increase your speed and reap cardiovascular benefits.
• As with all Push up variations they require excellent core strength in order to complete the movement correctly.
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Workout Example: Start the clock and see how many great repetitions. Perform in 60 seconds!

32. Overhead Warm Up with Dumbbells

Now for a great warm-up exercise that can be used before or during your main workout.
This functional exercise works the shoulder stabilizers and your core stabilisers as you move dynamically from kneeling to standing. The core muscles act in many different ways depending upon your foot position, so your core may be strong during the squat but weak during the lunge.

Just because you have ripped abs doesn’t mean you can stabilize your spine correctly during movement. Take your time with the exercise and feel how your shoulders and core work hard to stabilise the dumbbells above your head. 

Functional Training Workout: Try 10 Leading with the Right leg and the 10 leading with the Left leg.

33. Stir the Pot with a Stability Ball

If you are ready for a serious core exercise, this is the one for you. This functional exercise also works every muscle in your core, shoulders, back, chest, buttocks, and legs.
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• You begin in a standard plank position on the stability ball but then rotate your arms around in a circle, going as far forward as you can manage. 
• The further forward you push your elbows away from me, the harder the exercise becomes. 
• It's recommended that everyone master the regular plank before moving on to this more advanced exercise. 
• Keep the core muscles tight at all times, and never let the hips sag below horizontal.
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  Functional Training Workout: 3 Rotations Clockwise, 3 Rotations Anti-Clockwise

34. Bicep curl

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• Grab a dumbbell in each hand and start with your arms hanging by your sides. 
• Hug your elbows in toward the side of your body, and then curl the weights up toward your shoulders. 
• Be careful not to let your arms swing.
• Slowly lower the weight back down to the starting position and repeat.
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35. Russian twist

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• Sit with your knees bent in front of me and your feet resting on the floor. (For a more advanced move, lift your feet slightly off the mat.) 
• Keeping your torso and lower body still, begin slowly rotating side to side. 
• Reach your hands toward the floor on the right, before moving through center and reaching them toward the floor on the left. 
• Repeat 10 times to each side.
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36. Dead Bugs

Dead bugs are a core-strengthening exercise that improves coordination and stability, helping to support overall mobility.

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• Lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle. 
• Lower one arm and the opposite leg toward the ground while pressing your lower back into the floor. 
• Return to the starting position, and repeat on the opposite side. 
• Perform three sets of 10 to 12 reps on each side.
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Related Reading

‍

• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

Incorporating Functional Training into Your Exercise Routine

Integrating functional mobility exercises into your fitness routine can provide a host of benefits, from improved flexibility to enhanced balance and coordination. To start, begin with a basic understanding of how to transition to functional mobility exercises. Then, create your workout plan to help you stay consistent and reach your goals. 

Recommended Frequency: How Often Should You Perform Functional Mobility Exercises? 

As a general guideline, aim for at least two to three sessions per week, dedicating 10 to 15 minutes for functional mobility exercises. You can perform these as stand-alone workouts or incorporate them into your warm-up or cool-down as you get going with your regular fitness routine. Consistency is key to improving your mobility, so find a schedule that works for you and stick to it. 

Warm-Ups and Cool-Downs: How to Integrate Functional Mobility Exercises With Other Workouts 

The best part about incorporating functional training into your routine is that it is completely customizable, allowing beginner, intermediate, and advanced training moves to spice up your workout, no matter your fitness level. These basic exercises can also be enhanced by using:

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• Elastic bands
• Medicine balls
• Ropes
• Kettlebells
• Sandbags
• Even tires
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To incorporate functional mobility exercises effectively, follow these tips: 

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• Warm-up: Begin each workout with a dynamic warm-up to increase blood flow and prepare your body.
• Identify Weak Areas: Assess your movement patterns and focus on exercises that address your weak points. 
• Choose Wisely: Select exercises aligned with your goals and activities. 
• Start with Foundations: Begin with basic exercises like squats and lunges. 
• Gradual Progression: Increase the difficulty or add resistance as you get more comfortable. 
• Include a Variety: Engage in different movements, such as pushing, pulling, squatting, lunging, rotating, and walking.
• Maintain Proper Form: Perform exercises with control and proper alignment. 
• Listen to Your Body: Adjust intensity and range of motion based on your abilities and limitations. 
• Individualized Selection: Consult a fitness professional to tailor exercises to your fitness level and goals.
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Following these guidelines, you can integrate functional mobility exercises into your fitness routine, enhancing your movement, strength, and flexibility.

How to Get the Most Out of Functional Training

Functional training exercises improve mobility. They help you move better and feel stronger in your daily life. Like any exercise, functional mobility exercises have benefits and drawbacks. These may differ from person to person based on their goals, the exercises they practice, and more. 

For example, someone looking to improve their balance may perform different functional mobility exercises than someone recovering from an injury. While their exercises may look similar, they likely have different goals and will experience varying benefits. Understanding that functional mobility exercises can be personalized to help you reach your specific goals is vital to optimizing your training.

Combine Functional Mobility Exercises with Other Exercises

Functional mobility exercises improve your ability to perform daily activities. However, they aren’t the only type of exercise that can help you reach your goals. Different styles of exercise can help you reach similar goals. For example, exercises that only target a few leg muscles can still help runners increase their speed. 

If you want to improve your performance in running, you can combine traditional strength drills with functional mobility exercises to optimize your training. Use functional mobility exercises along with other workout styles to improve your fitness.

Specificity Matters

If you want to improve your ability to get up from a chair, you should perform chair squats. While jumping jacks may help improve your overall fitness, they won’t directly help you get up from a chair. The same principle applies to functional mobility exercises. 

Your skill in an activity is better when your functional training closely resembles it. Suppose you want to improve your balance for an upcoming ski trip. In that case, you may want to practice balance exercises that mimic skiing movements instead of only focusing on general balance drills. The more specific you can be, the better.

Be Safe While Optimizing Your Functional Mobility Exercises

Functional mobility exercises can be safer than other types of exercise, but they still carry a risk of injury. You can perform functional training with little to no equipment. This means that you may be able to do some of these exercises at home on your own. 

If you’re not careful, though, you could injure yourself. Perform intense functional movements with the correct form to get the most out of your workout. Talk to your doctor if you have any questions or concerns about starting a functional exercise program.

Related Reading

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• Gowod Vs Pliability
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• Resistance Band Mobility Exercises
• Rib Mobility Exercises
• Free Apps For Stretching And Flexibility
  
• Glute Mobility Exercises
• Best Yoga Apps
• Mobility Apps
• Stretching Apps
• Chest Mobility Exercises

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

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Overstretching occurs when you push your muscles and joints beyond their limits, leading to damage instead of improvement. Though overstretch sounds simple, it can lead to painful injuries that may prevent your mobility training progress. Understanding the risks of overstretching will help you avoid it and improve your flexibility.

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