Functional fitness is about preparing your body for real-world activities. Whether you’re lifting groceries, playing with your kids, or simply moving through daily life, mastering key functional movements is essential for building strength, improving mobility, and preventing injury. At Primal Mvmnt, we focus on foundational exercises that translate into everyday function. Here are the key movements everyone should master and why they matter:
1. Squats – The Foundation of Strength
The squat is one of the most fundamental movements in functional fitness. It mimics sitting and standing, which we do countless times a day. Squats strengthen the lower body, improve mobility, and enhance core stability.
- Builds leg and glute strength
- Enhances balance and coordination
- Supports knee and hip health
2. Deadlifts – The Ultimate Strength Builder
Deadlifts simulate picking up heavy objects from the ground safely and efficiently. This movement engages nearly every muscle in the body, making it an essential lift for developing total-body strength.
- Improves posture and grip strength
- Prevents lower back injuries
- Strengthens the posterior chain (glutes, hamstrings, back)
3. Presses – Overhead & Bench Press for Upper Body Power
Pressing movements help build a strong upper body, which is crucial for pushing, lifting, and carrying. Overhead presses develop shoulder stability, while bench presses target chest and arm strength.
- Builds upper body strength and endurance
- Improves shoulder mobility and stability
- Aids in functional pushing movements like lifting objects overhead
4. Pulling Movements – Rows & Pull-Ups
Pulling exercises are essential for a balanced upper body and strong back. They counteract the forward posture many people develop from sitting all day.
- Strengthens back and biceps
- Improves posture and reduces shoulder injuries
- Enhances grip strength
5. Lunges – Single-Leg Strength & Stability
Lunges help develop balance, coordination, and strength in a unilateral stance, preparing the body for everyday movement patterns like climbing stairs or stepping over obstacles.
- Improves hip mobility and balance
- Strengthens each leg individually, addressing imbalances
- Reduces the risk of knee injuries
6. Carries – The Core Strength Secret
Loaded carries, such as farmer’s carries, help build grip strength, core stability, and overall endurance. This movement mimics carrying groceries, luggage, or even a child.
- Builds full-body stability and endurance
- Strengthens grip and posture
- Enhances functional core strength
Master These Movements at Primal Mvmnt
At Primal Mvmnt, our programming is built around these fundamental movements to help you become stronger, more mobile, and injury-resistant. Whether you’re a beginner or an experienced athlete, mastering these exercises will improve your performance inside and outside the gym.
Ready to level up your training? Book a free intro session with us today and start building functional strength that lasts a lifetime!
HERE TO HELP
Want to find out more about how we can help? You can book a Free Intro where you will meet a friendly coach at Primal Mvmnt Fitness & Nutrition gym based in Newton Abbot, build a custom plan with a personal trainer aligned to your goals and budget to change your life for the better! Book on the button below.
Our mission is to help first! Why not check out one of our previous blogs below!