Functional Movement: What It Is and Why It Matters

28 July 2025

Have you ever tried to bend down to tie your shoelace and suddenly felt like you were auditioning for a role in a slow-motion action movie? Or maybe you've attempted to pick up a grocery bag, only to hear your back whisper, "Big mistake!" If so, my friend, you might be neglecting functional movement—the secret sauce to moving like a well-oiled machine rather than a rusty old hinge.

But what exactly is functional movement, and why should you care? Grab a comfy seat (preferably one you can easily get up from), and let’s dive into the importance of functional movement, why it matters, and how you can incorporate it into your daily life without feeling like a lost contestant on a game show.

What Is Functional Movement?

Functional movement is exactly what it sounds like—moving in a way that supports real-life activities. Think about how you bend, twist, squat, push, pull, and walk throughout the day. These are the foundations of how your body naturally moves, and keeping them in check ensures you can do simple tasks without turning them into full-blown obstacle courses.

Unlike isolated gym exercises that make you look like a science experiment (biceps curls, I'm looking at you), functional movements train your muscles to work together. They mimic natural motions, improving strength, coordination, and flexibility while reducing the risk of injury.

The 7 Fundamental Functional Movements

If your body were an all-star athlete, these would be its MVP moves:

1. Squat – Ever had to lower yourself onto the couch after leg day? Yep, that's a squat.
2. Lunge – Whether you're picking up something off the floor or dramatically exiting a conversation, lunges got you covered.
3. Hinge – This is your go-to move for picking up that fallen sock without throwing your back into early retirement.
4. Push – Whether it's a heavy door or a shopping cart loaded with snacks, pushing is essential.
5. Pull – Think pulling your suitcase off the conveyor belt without knocking over an innocent bystander.
6. Twist – Ever turned to grab your phone from the backseat? That’s functional twisting in action.
7. Gait (Walking & Running) – The OG functional movement. If you’re doing this daily, you're already on the right path.

Why Does Functional Movement Matter?

1. Prevents Injuries Like a Superhero 🦸

If you've ever thrown out your back just by sneezing (don’t worry, we won’t judge), you need functional movement training. It strengthens stabilizing muscles, improves flexibility, and makes movements smoother—reducing the risk of those mysterious, "How did I even pull a muscle doing that?" injuries.

2. Boosts Everyday Performance 🚀

Want to carry all your grocery bags in one trip like a champion? Or lift your toddler without feeling like you just did a 300-pound deadlift? Functional movement makes everyday tasks easier, so you’re not constantly haggling with your body.

3. Enhances Athletic Performance ⚡

Even if you’re not training for the Olympics, functional movement can level up your game—whether it’s weekend basketball with friends, yoga, or chasing your dog when he discovers freedom at the park.

4. Improves Posture (No More Looking Like a Tired Shrimp) 🦐

Functional training strengthens your core and back, keeping your spine aligned and making you less likely to morph into a hunched-over gremlin from hours of desk work.

5. Reduces Chronic Pain ❌

If your back, knees, or shoulders constantly sound the alarm, improving functional movement can help reduce discomfort by correcting imbalances and poor movement patterns.

6. Saves You Time (Because Who Has Hours to Spare?) ⏳

Forget endless bicep curls or tricep kickbacks—functional exercises engage multiple muscle groups at once, giving you more bang for your workout buck.

How to Incorporate Functional Movement into Your Routine

1. Master the Basics First

Before trying to balance on a BOSU ball while doing squats, make sure you have the basics down. Focus on proper squatting, lunging, and hinging techniques to build a solid foundation.

2. Start with Bodyweight Exercises

You don’t need fancy equipment to move better. Bodyweight exercises like squats, lunges, push-ups, and planks are excellent starting points for improving functional mobility.

3. Train for Real-Life Scenarios

Does your job require you to stand for long hours? Work on strengthening your legs and core. Do you carry your toddler around like a human backpack? Do more loaded carries. Tailor your workouts to real-life activities.

4. Improve Your Core Strength

A strong core is the backbone (literally) of functional movement. Try planks, dead bugs, and rotational exercises to build a core so solid it could rival a superhero’s.

5. Add Resistance Gradually

Once you've mastered bodyweight exercises, introduce dumbbells, kettlebells, or resistance bands to increase intensity without feeling like a floppy noodle.

6. Stretch and Mobilize Daily

Tight muscles can sabotage functional movement. Include stretches and mobility work to keep your body moving freely—because no one likes feeling like the Tin Man after leg day.

7. Make It Fun!

Functional movement doesn’t have to be a chore. Play sports, dance, do yoga, wrestle with your dog—whatever gets you moving naturally. If it feels like a drag, switch things up!

Functional Movement vs. Traditional Strength Training

| Feature | Functional Movement | Traditional Strength Training |
|---------|---------------------|-------------------------------|
| Focus | Real-life movement patterns | Isolated muscle training |
| Benefits | Improves mobility, balance, and coordination | Builds muscle mass and strength |
| Risk of Injury | Lower (when done correctly) | Higher if form is compromised |
| Equipment Needed | Minimal (body weight, kettlebells, resistance bands) | Often requires machines or heavyweights |
| Time Efficiency | More muscles engaged per movement | Often requires more exercises per session |

While traditional strength training has its place (hello, muscle gains!), incorporating functional movement ensures that those muscles actually work together when you need them—whether that’s carrying laundry upstairs or chasing down an ice cream truck.

The Takeaway

Functional movement isn't just for athletes or fitness buffs—it's for everyone who wants to move better, feel better, and avoid making weird grunting noises every time they bend over. By incorporating functional exercises into your routine, you’ll enhance your strength, mobility, and endurance, making everyday tasks a breeze.

So, the next time you drop your phone on the floor, you’ll be able to gracefully retrieve it—without feeling like you just survived a medieval battle.

Now, go forth and move functionally! (Your future self will thank you.