The 5 Best Exercises for Functional Movement - BodyRock

Your Cart is Empty

The 5 Best Exercises for Functional Movement

January 20, 2021 3 min read

The 5 Best Exercises for Functional Movement

Exercises for functional movement: do you do ‘em? We can get so caught up in the aesthetic and feel-good benefits of working out that it’s easy to forget that exercise also has a very functional purpose: namely, to help us move more easily throughout our daily life.

This is the main purpose of functional training, and why we think it’s so important to talk about exercises for functional movement. It’s also why we created an entire series around functional movement on BR+. Hosted byMicheal Levine — a certified strength and conditioning coach, a Functional Range Conditioning Mobility Specialist (FRCms), a and registered 500-hour yoga instructor — ourStretch & Mobility series teaches a combination of functional range conditioning and yoga stretches to improve your joints, flexibility and mobility. You can improve your joint range with controlled articulated rotations (FRC) and become more aware of your body's limits for certain exercises.

Thousands of our BodyRockers have been adding these sessions into their routines before and after workouts to help them move and feel better long term while minimizing the chance of an injury. We also recommend doing these sessions on rest days to keep your body moving and vital.

Join us on BR+ now for afree 30 day trial  — no risk! You can also join Insiders group on Facebook and see how other BodyRockers are incorporating functional movement into their workouts.


The Best Exercises for Functional Movement

So, let’s get to the moves. We askedCoach Michael what his top recommended exercises for functional movement are, and he gave us his five favourites. These are the moves he recommends to his clients to help them look and feel good in their own bodies and throughout their daily activities.

Grab our resistance bands now and score great savings. Once you’re comfortable doing these moves with bodyweight alone, you can add them to your exercises for increased strength and functional gains.

Goblet Squat 

This move focuses on glutes, core, great compound movement to strengthen the lower body. Useful when getting down and up off a chair, improves performance for sport: cycling,running, hiking.

Dumbbell Bent Over Row 

Don’t forget about your posterior chain! So often, our day-to-day activities are always forward movements. It is essential to think about your back side to improve posture, overall upper body strength and counter all the pressing and pushing exercises we do on a daily basis. 

Decline Push Ups 

Upper body strength focus, adding a twist while elevating your feet when regular push ups get too easy. A bodyweight push up whether modifying on your knees or decline is a great bodyweight exercise you can do anywhere with no equipment! 

Bulgarian Split Squat 

Train and work on unilateral exercises to challenge and push the body. Great to increase mobility and strength in the glutes and quads.

Single Leg RDL

Learning to hinge at the hip is key when bending over to pick things up so you’re not using your BACK!

Follow Coach Mikeon Instagram. Not following us yet?Do it now!

Add these exercises for functional movement to your next workout and start living a more functionally robust life. Remember, yourcomplimentary trial of BR+ awaits, so you can join us today and try all of the Strength & Mobility sessions, for absolutely free.



Get 25% OFF by clicking the image below!

Also in Insider News

24-Minute Squat Bow Resistance Band Upper Body Workout
24-Minute Squat Bow Resistance Band Upper Body Workout

April 20, 2021 2 min read

Check out this short, sweet, and sweaty free resistance band upper body workout and get ready to maximize your lean gains to your chest, back, shoulders and arms. 
Read More
What’s Your Fitness Age: Are You Ready to Find Out?
What’s Your Fitness Age: Are You Ready to Find Out?

April 17, 2021 3 min read

There’s your age, and then there’s your fitness age. Find out how to calculate yours to figure out how old your body is compared to your chronological age. 

Read More
Exercising for Your Genes: What You Need to Know
Exercising for Your Genes: What You Need to Know

April 09, 2021 4 min read

Are you exercising for your genes? Tap into your natural athlete by finding out how to hack your genetics for better results from your workouts. 
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.