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Essential Functional Movement Examples

These videos and steps provide general instructions for Essential Functional Movements.

Return to Functional Moves

Hinge

No Weight Deadlift

The No Weight Deadlift is a hinging, mobility movement that targeting the hamstrings, glutes, lower back, and even the upper back and shoulders. 


  1. Stand with feet shoulder width apart and knees slightly bent
  2. Hinge at your hips as you lean your upper body forward
  3. Maintain a straight back and natural lumbar curve
  4. Keep heels grounded
  5. Reach to the depth below your knees, without rounding your back (target approximately your shins)
  6. Reverse to standing, keeping back straight
  7. Repeat


When you can consistently perform the movement with proper form, and as your strength increases, you have the option to add resistance or perform on one leg for greater challenge.

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Squat

Air Squat

Squats work the full body with focus on the quadriceps, hamstrings, and glutes, and they prepare you for progressive movements. 


  1.  Stand with feet shoulder width apart and knees slightly bent
  2.  Align knees and toes
  3.  Maintain Straight with natural lumbar curve
  4.  Keep heels grounded
  5.  Lower hips to knee level or below
  6.  Return to standing
  7.  Repeat

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Reverse Lunge

 Reverse full lunges work the quads, hamstrings, and glutes while improving balance. Perform them alternately each leg. 

If your balance is not ready to alternate legs, perform all reps on one leg and then switch legs.


  1. Stand with feet shoulder width apart and knees slightly bent
  2. Step back with one leg and allow both knees to bend simultaneously
  3. Descend until the back knee is just above the floor.
  4. Keep the upper body held high and shoulders back
  5. Press through the front foot and extend the knee to stand up
  6. Return to starting position
  7. Repeat

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Push Up

The Push Up is a classic pushing movement that strengthens your upper body and core.


  1. Assume a plank position with your hands slightly wider than your shoulders and elbows slightly bent
  2. Maintain stability on your hands and a rigid body without hips raised or sagging
  3. Lower your upper body to the ground, keeping your head straight and your elbows close to your body
  4. Lower as far as you can with a goal of gently touching your chest to the floor while keeping your body straight
  5. Press against the floor, keep your abs and core tight
  6. Explode back to the starting position
  7. Repeat

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Bent Row

 The Bent Row targets the upper and middle back, while also engaging the shoulders, core, and arms. This movement helps improve your posture, strengthen the back muscles, and enhance shoulder mobility. 


  1. Stand with feet shoulder width apart and knees slightly bent, and hinge at your hips
  2. Maintain a straight back and natural lumbar curve
  3. Keep heels grounded
  4. Hold this position and extend your arms until they are straight (do not lock out your elbows) 
  5. Concentrate on squeezing your shoulder blades together and maintaining muscle tension
  6. Raise your elbows past your torso, keeping your elbows close to your body
  7. Squeeze at the top and reverse the movement to starting position
  8. Repeat


When you can consistently perform the movement with proper form, and as your strength increases, you have the option to add resistance with bands, bars, and bells; or begin performing pull-up movements.

Return to Moves

Lateral Wood Chop

 The Lateral Wood Chop helps strengthen your core muscles and enhances rotational strength and stability.


  1. Stand with feet shoulder width apart and knees slightly bent
  2. Clasp your hands together (or grip a dumbbell with both hands for advanced)
  3. Rotate your torso to the right while raising your hands over your right shoulder
  4. Squat slightly and rotate your torso to the left.
  5. Bring your hands across your body and down until they are close to the outside of your left hip
  6. Reverse the motion back to start with controlled movement
  7. Repeat for the desired reps
  8. Switch sides

Return to Moves

Bird Dog

 The Bird Dog focuses on your strengthening your core while resisting rotation. By extending one arm and the opposite leg while on all fours, it enhances your balance, core strength and overall stability.


Assume a tabletop position on all fours

Align your shoulders over your wrists and position your knees under your hips

Brace your shoulders (don't 'sink') and tighten abdominals

  1. Extend one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to your extended foot
  2. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight.
  3. Hold for a few seconds, then return to tabletop position under control
  4. Switch to the other side
  5. Keep your core engaged throughout the movement and minimize extra motion in your hips and shoulders during the exchanges
  6. Repeat for the desired reps


If your balance and coordination is not ready to alternate sides, perform all reps on one side and then switch sides.


Return to Moves

Sample Squat Progression

Bodyweight Squats

Squats work the full body with focus on the quadriceps, hamstrings, and glutes, and they prepare you for progressive movements. 


  1.  Stand with feet shoulder width apart and knees slightly bent
  2.  Align knees and toes
  3.  Maintain Straight with natural lumbar curve
  4.  Keep heels grounded
  5.  Lower hips to knee level or below
  6.  Return to standing
  7.  Repeat

Plyometric Squat Jump

Plyometric Squat Jumps are a progressive squatting movement that adds explosive jumping to improve endurance, agility and lower body power.


  1. Stand with feet shoulder width apart and knees slightly bent
  2.  Lower hips to a full squat position
  3.  Engage through the legs and hips and jump to propel the body up and off the floor
  4.  Extend through the legs with the feet off the floor
  5.  Control your landing
  6. Repeat

Plyometric Box Jumps

Plyometric Box Jumps require total body engagement with agility and explosive power to propel you onto the box, beginning and landing in a squat position. 


  1. Face the box and approximately 6-12 inches away 
  2. Stand with feet shoulder width apart and knees slightly bent
  3. Lower hips to a squat position as you swing your arms behind you
  4. Explode through the legs and hips and swing arms forward to propel yourself into the air
  5. Tuck your knees and hips toward your chest to prepare to land on the box
  6. Control your landing to land softly with both feet on top of the box in a squat position
  7. Extend to standing
  8. Return to the floor by stepping off the box (jumping to return to the floor is for advanced trainers)
  9. Reset and repeat

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