Functional Training Exercises at Home Help You to Be as Agile as a Kid

If you are a person who regularly pays attention to sports training, we can see that sports training usually has 3 main activities for muscles: strength training for muscles, strength training for muscles. And exercising flexible muscle flexibility.

In this article, we will talk about exercising flexibility and flexibility for muscles. Still, we will be inclined to exercise to be flexible and leaner but when we were a kid. Young.

As for the exercises that make the body more resilient, we can practice flexing exercises or basic yoga exercises.

Functional Training Exercises at Home Help You to Be as Agile as a Kid
Functional Training Exercises at Home Help You to Be as Agile as a Kid

Exercises increase muscle groups’ flexibility in the body, so you can function easily during everyday activities like walking or activities that require high flexibility.

Like most health and fitness terms, it might seem like a meaningless buzz at first, but  Functional Training is really the kind of exercise you need to pay attention to.

What is Functional Training?

Functional Training is the practice to help you improve basic mobility used in life such as walking, running, jumping, carrying, carrying …

Performing Functional Training will help bring false movements back to their original form, making daily activities easier and safer.

Functional Training can use many different tools such as resistance bands, warm weights, types of exercise balls, exercise machines,…

Functional Training instructors need to understand anatomy and the ability to analyze motion to come up with a suitable training program.

Read more: Functional Movement Training Exercises in Bodybuilding Helps Your Body to Always be Flexible Like a Squirrel.

Functional Training usually includes mixed exercises like squats, lunges, and deadlifts.

Compound exercises (using multiple muscle groups) require more than one muscle group to work together, like squat, deadlift, lunge, or push-ups.

Hence, these exercises often mimic everyday movement patterns like pull, push, squat, pivot, and twist, and it’s better than isolating exercises like biceps curl.

You rarely or never seem to stand in place and lift something waist-level to your biceps.

But you’ll probably often squat and lift something off the floor, or lunge to tie your shoelaces, or push a door. These are usually your daily activities, and functional exercises derive from them.

For the same reason, functional exercises are often combined with weights, not machines. Machines require you to move in a particular and rigid manner.

For example, when you train with the leg extension machine, you never use your quartet; it will only affect the glutes, hind thighs, and core muscles.

functional movement like the squat

Instead, doing a functional movement like the squat is much more effective from a strength training perspective and also allows you to train the muscles to work seamlessly together as they never actually work alone.

But that can’t be said; isolation exercises never had a purpose.

If you work out to get in shape and improve overall health, you should focus primarily on combination movements and functional exercises.

Isolation exercises are performed as needed to address a weakness or improve stability in a certain joint (like your shoulder).

Read more: Top 10 Beginner Bodybuilding Mistakes – You Should Avoid To Gain Muscle Effect.

Functional Training improves your body’s ability to function.

By working out many muscle groups simultaneously, you are helping your body function better than usual.

You trained it to be a system, not just the individual components working independently.

The practice of combining different parts of your body so that they can work together will help you achieve greater efficiency.

Part of this is because both your mind and muscles will learn to put together multiple muscle groups to get things done instead of just relying on one group.

Combining multiple muscle groups will prevent injury from using just one muscle group.

Improves body coordination, balance, and cognition, which will help you avoid unnecessary injuries.

Moving your body in a way that brings together many muscle groups at once requires a certain degree of coordination, concentration, and core strength (which is why compound movements are great for building strong strength and core stability).

The more functional exercises you practice, the better you will work with the entire body as a system, thereby improving body coordination.

Functional exercise also gives you a great kinetic awareness (awareness of how your body moves) and teaches you how to move safely.

These skills are quite important in everyday life and the gym, allowing us to move deliberately and confidently and help our bodies be stronger and safe while exercising.

Read more: How To Increase Stamina Naturally So As Not To Be Tired At The End Of The Day?

Here are a few functional movements you can incorporate into your routine

Here are detailed instructions for some Functional Training exercises that will help you get started with functional training.

You can do them simply with your body, or you can combine them with dumbbells, kettlebells, medicine balls, and more.

Suitcase squat

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms placed along the sides of your legs, palms facing inward.
  • Bend your knees and push your hips away after you lower to form a squat.
  • Squeeze through your heels to return to standing, squeezing your glutes—end of around.


  • Start in a high plank with palms on the floor, arms shoulder-width, shoulders straight above wrists, legs extending back, squeezing your core and butt muscles.
  • Bend your elbows and lower yourself to the floor. Lower your knees slightly if necessary.
  • Use palm thrust to straighten your arms, bringing your torso back to starting position. This is around.
  • If you do not know how to do proper push-ups, read the right push-ups right away.

Lateral lunge

  • Stand with feet together, hands-on-hips.
  • Take a big step (about 60cm) to the right. With your feet on the floor, turn toward your hips, push your butt back, and bend your right knee to lower yourself.
  • Pause for a second, and then push your right leg to stand up. This is around.
  • Then switch sides, and repeat the same sets.

Bent-over row

  • Stand with feet hip-width apart, holding a dumbbell in each hand with arms on either side.
  • Squeeze your core muscles, lean forward your hips, push your butt back and bend your knees slightly so your back is not lower than the level parallel to the floor. (Depending on your hamstring flexibility, you can bend that far or not.) Look down at a point below the floor so that your neck is held in a comfortable position.
  • Perform the same dumbbells towards your chest, keep your elbows close to your body and squeeze your shoulder blades for two seconds at the top of the motion. Your elbows should go over your back.
  • Slowly lower the weight by extending your arms and lowering to the floor. This is around.


  • Stand with feet hip-width apart, knees slightly arched, holding a dumbbell in each hand in front of your thighs.
  • Turn your hips forward and bend your knees slightly as you push your butt back, keeping your back straight. Slowly reduce the weight along your lower legs. Your torso should be approximately parallel to the floor.
  • Hold your core muscles tight, pushing force through your heels to stay upright. Keep the weight close to your lower legs as you bring your body down.
  • Pause for a few seconds and continue with the repetitions.
  • This is a difficult technique, so you should see how to do a detailed deadlift to perform for the standard.

Single-leg deadlift

  • Stand with feet hip-width apart with knees slightly bent, hold a dumbbell in each hand, and place it in front of your thighs.
  • Shift your weight to your left leg and keep your left knee slightly bent as you lift your right leg back, hug your hips to bring your torso parallel to the floor, and lower the weight to the floor.
  • Keep your back straight. Your torso and right leg should be approximately parallel to the floor, with the dumbbells about 10 to 20cm from the floor. If your back thigh is not flexible enough, you may not need to lift your leg too high.
  • Hold your core tight as you push through your left heel to stay upright. Bring your right leg back to the floor to support your left leg, but try to keep most of the weight on the side of your left leg.
  • Pause for a few seconds, switch legs, and do the same.

Medicine ball rotational throw

  • Stand a few steps from the wall to your right, feet shoulder-width apart, and hold a medicine ball in front of you.
  • Turn your torso to the left and bend your left knee. Let your arm and the ball follow your torso movement.
  • Turn your torso to the right, swing your arms and throw the ball against the wall. Then catch the ball, turn it back to the left and bend your left knee to absorb the force of the ball.
  • Repeat sets over a few times, then switch sides and repeat.



So you understand what  Functional Training is and how to practice, we should all practice, so do not ignore these useful exercises.

Hopefully, the information above has helped you gain some more knowledge about “functional training exercises at home” and bring some small value. Please share this article if you feel it useful. Thanks!