Elite Functional Strength Training Moves for Lifelong Agility

Life can be unpredictable. One moment you’re playing with your kids, and the next, you’re on the ground, nursing an injury from an awkward fall. Fortunately, you can take steps to prevent this scenario from occurring in the first place — and functional strength training can help. Functional strength training, also known as functional training, focuses on improving your strength for everyday activities — helping you move better, reduce your risk of injury, and feel more confident in your physical abilities. In this article, we’ll explore how functional strength training can help you move with ease, strength, and confidence at any age — with a body that’s balanced, mobile, and ready for anything life throws at it. Pliability’s solution, the mobility app, can help you reach your functional training goals with personalized routines to improve your mobility and prepare your body for all of life’s daily demands.

What Is Functional Strength Training?

Functional Strength Training Defined

Functional strength training is a type of resistance training. What sets functional strength training apart is that the primary goal is to improve movement, according to an article published in the ACSM’s Health & Fitness Journal. 

“For some people, this involves training movements that help improve activities of daily living,” says Anthony J. Wall, the senior director of global business development and professional education for the American Council on Exercise (ACE). Those could be, for example, squatting exercises to help with sitting and standing or push-ups to build the strength needed to get up from the floor or open doors. Meanwhile, others use functional strength training as part of sports-specific programs to improve athletic performance, Wall says.

No matter the goal, functional strength training emphasizes exercises that recruit multiple joints (known as a compound exercise) and train for specific movements, as opposed to those that target individual muscles.

In general, our bodies follow five basic movement patterns in daily life. According to the National Academy of Sports Medicine (NASM), these are hinge (or bend-and-lift), lunge (or single-leg), push, pull, and rotate (or twist). Whether you want to stand up from a sofa without struggling, improve your dead lift, or avoid sports injuries, practicing these basic movement patterns is more helpful than performing exercises that isolate specific muscle groups.

How Does Functional Strength Training Work?

Take standing up from a sofa as an example: Both squats and seated knee extensions strengthen the quadriceps muscles in the fronts of your thighs that assist with standing motions. But rising from a seated position requires more than muscle strength — it also requires multiple muscle groups to coordinate. So the squat will be more functional than seated knee extensions, per NASM.

Other functional strength exercises include dead lifts (these teach you how to hinge to pick up heavy objects without straining your back), step-ups (these help you climb stairs and perform other single-leg movements), push-ups (these build upper body strength to help you push and throw), chin-ups (these build upper-body strength to help you pull), and torso twists (these teach your body to rotate from side to side without straining).

How often you perform a functional strength-training workout depends on your schedule, goals, and preferences. But the U.S. Department of Health and Human Services recommends you aim to get at least two full-body strength workouts per week. Their physical activity guidelines also recommend at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking, jogging, or water aerobics) per week.

Functional vs. Traditional Strength Training

Functional strength training involves moves that mimic real-life movements (like a bodyweight squat). I love a devil’s press as much as the next person, but thankfully this isn’t a movement that we use in our daily lives! 

There is some overlap between functional strength training and traditional strength training. Functional strength training can improve strength because it involves resistance exercises that challenge the body's muscles. Similarly, traditional strength training can enhance functional fitness to an extent because increased strength and muscle capacity benefit daily activities.

The key here is that strength training focuses on isolating individual muscles. This can include moves like:

• Shoulder press
• Bicep curls
• Bent-over rows
• Glute bridge
• Hollow body hold

Some examples of functional strength training exercises are:

• Push-ups
• Jump squats
• Lateral lunges
• Walking lunges
• Single leg deadlifts

If you’ve ever done a strength workout on Peloton, chances are you’ve hit moves from both categories. These two schools of training have some overlap. When combined, the result is a balanced workout. 

What Are the Benefits of Functional Strength Training?

There’s plenty of research to support the health perks of functional strength training. Let’s look at the primary benefits.

Greater Muscle Strength

Because functional strength training involves resistance exercises, it can help you build stronger muscles. And muscle strength is beneficial for anyone, regardless of age or ability level.

For example, it can help older adults prevent or improve frailty, per the Centers for Disease Control and Prevention (CDC). A past review of 13 studies found that functional strength training is an effective approach to building muscle strength in older adults. In one of the studies in the review, frail older adults who performed a 12-week functional strength-training program saw significant improvements in leg strength (lower levels of leg strength are associated with frailty) than those who did not.

Functional strength training also benefits athletes. In a study published in August 2022 in the Journal of Strength and Conditioning Research, young soccer players who participated in a 10-month functional strength-training program saw significant improvements in maximum strength, though not as much as players who did a traditional strength training program.

Increased Core Strength and Stability

You need your core to do pretty much anything. Yet if you don’t actively engage your core, you’re setting yourself up for injury, per research in Sports Health. Functional exercises (like planks) teach you how to engage the core muscles so that you start to do it naturally. With this comes improved posture and stability. 

Better Balance and Coordination

If you find yourself losing your balance, tripping, or just uneven a lot you may think you were just born a klutz. Chances are, you just need to exercise those balance muscles. By using dynamic movements (such as reverse lunges or single-leg deadlifts) you’re lengthening and shortening the muscles in one move, helping them to loosen and tighten. Over time, this can leave you more steady in daily life and in sports and activities. In fact, a review published in Sports Medicine found a direct link between balance ability and improved motor skills (activities like walking, running, and jumping. 

Glute and Hip Activation

Many functional strength training exercises strengthen the glutes and hips. This is crucial for cyclists and runners when it comes to mechanics. Particularly for when you’re sprinting or climbing, having solid glute and hip strength will give you the extra power you need.

Flexibility and Mobility

There is a lot of dynamic stretching in functional strength training (like walking lunges and scapular push-ups). These stretches zone in on mobility, providing you with more flexibility and a greater range of motion. They also reduce the risk of overuse injuries. Particularly as you age, functional training is an effective way to protect joint mobility and help you stay active. 

Time Efficiency

If you’ve ever taken a Flash 15 or 20 Minute HIIT Cardio, you know just how effective you can be in a limited amount of time. Functional strength training is a great way to get in a fast workout because it often involves compound movements that work multiple muscle groups simultaneously.

Improved Physical Ability in Older Adults

It’s common for people to lose strength and mobility as they age. Unfortunately, this can make daily activities difficult, if not impossible. And losing the ability to do the activities of daily living (ADLs), or routine tasks essential for independent living, can be unsafe and reduce your quality of life, per an article in StatPearls.

By training the movement patterns you need to perform ADLs (walking, getting out of bed, dressing), functional strength training can help you stay active and independent as you age.

In one study published in May 2023 in Life, older adults with mild cognitive impairment who participated in a 12-week high-intensity functional training program that included a strength component saw significant improvements in balance, stability, and ADLs. Meanwhile, those who received only general recommendations on the benefits of exercise saw no change.

And the same review that found functional strength training builds muscle strength showed that two to three weekly sessions lasting 45 to 60 minutes can also produce significant improvements in balance and ADL ability.

Lower Injury Risk

Fitness professionals consider resistance training essential for reducing injury risk, particularly in athletes.

A past study of 52 young soccer players found that those who incorporated two to three strength sessions into their weekly routine for 12 weeks experienced significantly fewer injuries than those who didn’t strength train. Out of 17 total injuries for the season, only four occurred in the strength group.

While the research in functional strength training and injuries is limited, it’s probably safe to assume that it has a similar effect on injury risk given that, as Wall notes, it’s about teaching the body to move better.

Is Functional Strength Training Good for Weight Loss?

Weight loss may not be the aim of functional strength training, but it’s often a result. In one study, middle-aged adults who participated in an eight-week functional strength training program saw significant improvements in body fat and body mass compared with adults who participated in a traditional strength-training program. The researchers say that functional strength training is better for weight loss because it activates more muscles at once, which increases your calorie burn.

An earlier study reported similar results: Older women experienced a significant reduction in body fat percentage after 12 weeks of functional strength training.

“Building muscle is truly the secret to the best fat loss results possible,” says Cori Lefkowith, a NASM-certified personal trainer and the owner of Redefining Strength in Orange County, California. “Muscle is metabolically costly — the more muscle we have, the more calories we burn at rest, and the easier the fat loss process will be.”

Related Reading

• Body Awareness
• What is Functional Movement
• Does Yoga Help With Mobility
• How Long Does It Take to Improve Flexibility
• Why is Range of Motion Important
• How to Fix Tight Hamstrings

25 Functional Strength Training Moves

1. Plank

How to Do It:

• Get down on the ground. Stack your elbows directly beneath your shoulders and extend your legs. Rest your weight on your elbows and your toes.
• Squeeze your shoulder blades, abs, and core to create full-body tension. Think about pulling your belly button into your spine.
• Contract your low back, lats, and rhomboids. Your back should form a straight line; don't let your pelvis dip down or your butt to rise up.
• Face your gaze face down, which keeps your neck in a neutral position.
• Sets and Reps: Aim for 4 sets of 30 second to minute hold.

2. Squats

• Stand with your feet hip-width apart, knees just slightly bent. 
• Engage your core and slowly lower down, as if you were to sit in an invisible chair. Make sure your knees are staying in line and not collapsing in.
• Hold for 3 to 5 seconds and slowly and return to starting position. 
• Make it harder: In your squat position, engage your core and push through the feet into a jump, extending the legs. Land softly on the balls of the feet and immediately go into another squat. Aim for 10 reps, or 5 standard squats followed by 5 squat jumps.

3. Reverse Lunges

• Start with your feet shoulder-width apart, hands on your hips.  
• Engage your core and take a large step back with your left foot, bending the knee as close to the ground as possible. Your right foot should make a 90-degree angle with the floor.
• Press your right foot into the floor to return to the starting position. 
• Alternate between left and right reverse lunges for 10-20 reps, 5-10 on each side. 

4. Single-Leg Deadlifts

• Stand with your feet shoulder-width apart and place heavy dumbbells (think 15 lbs. to 20 lbs.) horizontally between your feet. If you’re new to this exercise, start with bodyweight only.
• Lean forward, shifting your weight onto the right foot as your left leg extends behind you.
• Keeping a slight bend in your right leg, raise the left leg as you bring your arms down, stopping at the middle of your shins.  
• Engage your glutes and core as you slowly lift back up to starting position. 
• Repeat for 5-10 reps and switch legs.  

5. Pushup

How to Do It:

• Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.
• Squeeze your shoulders, abs, and glutes to create full-body tension. Your spine should form a straight line, with a neutral spine.
• Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45 degree angle relative to the torso.
• Press back up off the floor, raising up to the top position with your elbows fully extended.
• Sets and Reps: Aim for 3 to 4 sets of 12 to 15 reps.

6. Burpees

• Starting in a squat, lower hands to the floor outside of your feet.
• Jump or step back into a push-up/high plank position.
• Complete one push-up. Frog jump feet outside the hands.
• Perform one squat jump and returning to your starting squat position. Aim for 5-10 reps without stopping.

7. Step-ups

• Find a sturdy, elevated platform like a bench or step that is around knee height or slightly higher. Stand about one foot in front of the platform with your feet shoulder-width apart.
• Lift your right foot and place it firmly on the platform, pushing up through your heel to drive your body up onto the platform. 
• Extend your right knee and hip as you lift your left foot into the air, or lift your left knee for added difficulty. 
• While maintaining control and balance, pause briefly before slowly lowering yourself back down to the floor. 
• Repeat the exercise 10-15 times, then alternate legs. To add a challenge, you can complete a weighted step-up with hand weights or dumbbells.
• Make it harder: Hold 10 lb. to 15 lb. dumbbells in each hand as you step up.

8. Hollow Hold

How to Do It:

• Start lying down on your back. Drive your lower back into the floor by flexing your abs, eliminating any space between yourself and the floor.
• Lift your feet about two inches off the floor. Continue squeezing your abs to drive your lower back into the ground.
• Lift your shoulder blades off the floor and extend your arms back behind you. Contract your abs to hold your rib cage in.
• Hold this position, continuing to squeeze your abs and glutes. :Follow along for some higher-level tips from Samuel to dive deeper into the exercise.

Sets and Reps: Aim for 3 to 4 sets of 45 second to minute-long holds.

9. Inverted Row

How to Do It:

• Start with a bar placed in a rack or Smith machine, lying on your back underneath. Adjust the bar to a height just above your reach with your arms extended.
• Reach up and grab the bar with an overhand grip, with your hands just wider than shoulder-width apart. Put your feet together, forming a straight line from your feet to your shoulders. Pull yourself up off the floor, squeezing your shoulder blades, abs, and glutes to create full body tension.
• Pull yourself up, imagining that you're pulling the bar down to your chest. Pause for a count at the top of the movement.
• Lower yourself back down under control.
• Sets and Reps: Aim for 3 sets of 8 to 10 reps.

10. Trap Bar Deadlift

How to Do It:

• Step up to the bar, starting with your feet about shoulder-width apart, with your feet within the bar.
• Push your butt back and hinge at the waist to bend down to grab the bar on either side of your legs. Grasp it in both hands using a neutral grip.
• Make sure your hips are lower than your shoulders. Squeeze your shoulder blades together to set your lats, then engage your core. Keep your neck in a neutral position; don't look up.
• Push your feet through the floor and pull the weight up. Squeeze your glutes at the top of the lift, but don't lean back.
• Sets and Reps: Aim for 3 to 4 sets of 6 to 8 reps

11. Crunches. 

Crunches are a classic exercise for toning and strengthening the abdominal muscles. To perform a proper crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, but avoid pulling on your neck. Engage your core muscles and lift your head, neck, and shoulders off the ground while exhaling. Repeat for several reps, but take breaks if necessary. Variations such as bicycle or reverse crunches can be added for added challenges. Incorporating regular crunches into your fitness routine can help improve core strength and overall physical performance.

12. Glute Bridges

Glute bridges are an effective way to target and strengthen your core, legs, and glutes. Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Engage your core by gently drawing your belly button toward your spine. Press through your heels and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Slowly lower your hips back down to the starting position, maintaining control of your core throughout the movement. Repeat, aiming for 10-15 reps to start, then gradually increase as you get stronger.

13. Tricep Dips

Tricep dips are an exercise that can be done anywhere with a sturdy surface. Start by sitting on the edge of a bench or chair with your hands shoulder-width apart. Slide your hips off the edge and bend your elbows to lower yourself. Push yourself back up to the starting position, using your triceps to lift your body weight. Repeat for several reps, aiming for three sets of 10–12 reps each.

14. Bicep Curls

Bicep curls are a classic exercise for building strength and definition in your arms. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your elbows close to your sides and slowly lift the weights towards your shoulders, contracting your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for several reps, aiming for three sets of 10–12 reps each. For an added challenge, try alternating curls or using a heavier weight as you build strength over time.

15. Shrugs

Shrugs are a great way to target the upper trapezius muscles and improve posture. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift your shoulders towards your ears, hold for a second, then slowly lower back down. Aim for three sets of 10–12 reps each. For an added challenge, try using a heavier weight or holding the shrug at the top for a few seconds before lowering it back down.

16. Overhead Presses

Overhead presses are great for building upper body strength and improving posture. Start by standing with feet shoulder-width apart and holding a barbell or dumbbell at shoulder height. Engage your core, press the weight above your head, then slowly lower it back to shoulder height. Aim for three sets of 8–10 reps each, gradually increasing the weight as you progress.

17.  Farmer’s Carry

The Farmer's Carry is an exercise that involves standing with feet hip-width apart and holding a heavy weight in each hand. It is great for building grip strength, improving posture, and enhancing body stability. With practice, you may increase weight to continue challenging yourself.

18. 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:

• Stand with your hands behind your head, feet shoulder width apart.
• Kneel down on your left knee.
• Kneel on the right knee as well — both knees now.
• Get off of your left knee so you’re now kneeling on just 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.  

19. 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:

• Lay on the floor with your toes and forehead against the floor and your heels pointed into the air. You may want to put a rolled-up towel under your forehead.
• Clasp your hands behind your head.
• 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. 

20.  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:

• 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.

21. 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:

• 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. 

22. 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:

• Lay on your back with 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

23. 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):

• 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.  

24. Standing Banded Reverse Fly

Reverse flys are an excellent upper back, chest, and triceps exercise. 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:

• 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.

25. Rotational Standing Chest Press With Resistance Band

• Anchor a resistance band to something that’s at or just below your chest height.
• Facing away from the anchor point, hold the other end of the resistance band against your chest with your palm facing the ground.
• Walk forward until you feel tension in the band.
• Stagger your stance so the foot on the same side as the band is slightly back. The front foot should point forward.
• Rotate your torso slightly back toward the anchor point, keeping tension in the band.
• Press the band away from your chest as you rotate your torso to face forward. Squeeze your back glute as you straighten your arm.
• Bring the handle back toward your chest as you rotate your torso back toward the anchor.
• Repeat until you’ve completed all reps on one side. Then switch sides.

Related Reading

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How to Get Started With a Functional Strength-Training Workout

The Basics: What Is Functional Strength Training?

Functional strength training focuses on building strength for everyday activities, like carrying groceries, lifting boxes, and standing up from a chair. This type of training targets the muscles you use to perform common movements.  For example, squats build the strength you need to sit and stand. Meanwhile, lunges boost the strength you need to walk and climb stairs. By improving your strength and mobility, functional strength training can help make daily activities easier and reduce your risk of injury

What Gear Do I Need to Get Started

You don’t need any equipment for functional strength training — you can do it with just your body weight. But incorporating workout tools can make functional strength training more challenging and, in some cases, more enjoyable. Consider getting these items.
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Dumbbells

Dumbbells are a great way to add intensity to bodyweight exercises and are available in different shapes and materials. James Shapiro, a NASM-certified personal trainer and sports performance coach in Los Angeles, recommends dumbbells with hexagonal weights on each end and knurling (texture) on the handle. The hexagonal shape keeps the weights from rolling when you set them down or if you hold onto them during push-ups. Shapiro says a knurled handle is easier to grip than a smooth handle.

Kettlebells

Kettlebells are another option for adding weight to your exercises. They’re shaped like a cannonball with a handle on the top, making them better than a dumbbell for certain moves that build explosive strength, like swings and snatches. But kettlebells can also be used for traditional strength exercises like squats, dead lifts, and bent-over rows. When shopping for a kettlebell, consider functionality over appearance. Kettlebells made of plain cast iron may not look exciting, but they’re more comfortable to grip than ones with brightly colored rubber or vinyl coatings. “In most cases, kettlebells that look nice and shiny have very smooth handles, which can prove counterproductive with swings or when your hand gets a bit sweaty,” Shapiro says. You’ll likely find that the handle sticks to your palm instead of gliding over it, which can cause blisters.

Resistance bands

Resistance bands add weight to exercises, and they’re much lighter and easier to store at home than dumbbells or kettlebells. They come in various tension levels, along with different styles, including long, flat bands, different-sized flat loops, and elastic tubing with interchangeable handles, per Cleveland Clinic. You can add them to arm and leg exercises.

Exercise mat

Use an exercise mat to protect your floors from getting dinged by dumbbells and cushion your knees and back during floor exercises. It can also provide a non-slip surface if your floors are smooth. Look for a thinner exercise mat with minimal cushioning. “You want some support but you don’t want to feel like you’re walking on a mattress,” Shapiro says. A mat that’s too thick and cushioned won’t provide a stable base, which may cause you to feel wobbly during exercises. Shoes Lefkowith encourages her clients to wear cross-training shoes with little to no cushioning (known as minimalist shoes) when lifting, “so they can have a better connection to the ground.” Avoid running shoes and other cushioned footwear, as these styles don’t provide the stability needed for strength exercises.

How Do I Get Started?  

Once you have your motivation and your gear, you’ll just need to learn which exercises to do and how to do them safely. Consider these tips. 
Start With Bodyweight-Only Exercises When you’re just starting out, it’s a good idea to hold off on adding weight until you learn the correct movement patterns.

For example, if you’re learning to do a walking lunge, practice it empty-handed before picking up dumbbells, Wall says. Doing strength exercises incorrectly opens you to pain and injury — a risk that’s compounded when you make the movement more intense by adding weight. Once you’ve nailed proper form, you can take it up a notch with weights. Consult a professional: Consider hiring professional help to get you off the ground and design a personalized program tailored to your goals.

This can help ensure you are following proper form and ultimately avoiding injury. Focus on form over weight: You want to ensure you have a good handle on movement patterns to make any necessary corrections, notes Dr. Duncan. “You should make sure they are breathing properly throughout the movement, and they can perform exercises without pain,” he says. “This may require coaching or feedback, but a careful eye can usually pick out any faults in technique.” Wearing the right gym shoes can help promote better performance and reduce the risk of injuries. Increase intensity gradually: Once you feel comfortable with various bodyweight exercises like squats, lunges, push-ups, planks, and rows, you can increase the difficulty—but it’s smart to do so gradually. You can do this by adding variations, increasing repetitions or sets, or adding lightweights like dumbbells.

You might also consider adding a vibration plate into the mix to enhance muscle growth and improve strength in a shorter length of time. Stay consistent: As with anything, it’s important that you stay consistent with functional strength training by making it a habit and incorporating new and great fitness gear into your routine. Nixon recommends aiming for 2-3 strength training sessions each week, allowing for rest and recovery between workouts. One way to encourage consistency is to make your workouts fun—enlist a workout buddy's help and add some music to get the mood right.

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Pliability: A New Take on Mobility for Athletes

Pliability offers an exciting new approach to mobility that's specifically designed for athletes and performance-oriented individuals. While yoga often focuses on relaxation and mindfulness, Pliability takes a more scientific approach to improving mobility. The app features a vast library of high-quality videos that aim to improve flexibility, reduce pain, aid recovery, and enhance range of motion. Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your existing fitness routine and help you move better.

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