Functional Strength Training Exercises We Swear By

Ever crushed it at the gym, only to pull a muscle doing something simple, like hauling groceries up the stairs? That ends now. Functional strength training closes the gap between workouts and real-life movement, so your body performs when it counts.

This workout features 15 foundational exercises designed to build the kind of strength that transfers beyond the gym. Whether you're lifting a child or jumping into weekend adventures, these moves help you move better, grow stronger, and live longer.

15 Essential Functional Strength Exercises

We’re going to split up our functional strength training by lower body, upper body, and core/full-body. 

Lower Body

1. Squats

The king of lower-body moves, squats build strength across your glutes, quads, and hamstrings. They train your body to sit, stand, and climb stairs with ease—all while improving balance and stability.

How to execute a proper squat:

1. Stand with feet shoulder-width apart

2. Keep your chest lifted and spine neutral

3. Push hips back and bend knees like you're sitting in a chair

4. Drop until your thighs are parallel to the floor (or your safe depth)

5. Drive through your heels to return to standing

6. Aim for 10–15 reps

2. TRX Suspended Lunges

By introducing instability, TRX Suspended Lunges light up your legs and core. You'll develop balance, coordination, and strength for activities like climbing stairs or picking up dropped keys, without tipping over.

How to perform TRX Suspended Lunges:

1. Place one foot in the TRX foot cradle

2. Stand tall and engage your core

3. Lower your standing leg into a lunge while the suspended leg extends back

4. Stop when both knees form 90-degree angles

5. Push through your front heel to rise

6. Perform 8–12 reps per leg

3. Deadlifts (Traditional & Single-Leg)

Deadlifts teach proper hip hinging, crucial for lifting anything safely off the ground. The single-leg version dials up the balance challenge and corrects side-to-side strength gaps.

How to execute a traditional deadlift:

1. Stand hip-width apart, weights at your thighs

2. Hinge at the hips while keeping your spine aligned

3. Lower weights along your legs until you feel hamstring tension

4. Drive through your heels and squeeze glutes to return up

5. For single-leg deadlifts, lift one foot and maintain identical form

4. TRX Pistol Squats

Want stronger legs and ninja-level balance? TRX Pistol Squats isolate each leg while giving you support. You’ll gain control in low, one-legged positions that mimic real-life scenarios, like standing up from the floor.

To execute TRX Pistol Squats:

1. Face the TRX anchor, holding the handles with arms extended

2. Lift one foot forward off the ground

3. Lower slowly on the standing leg while staying upright

4. Go as low as your strength allows, then rise through your heel

5. Use TRX tension for support

6. Do 6–8 reps per side

5. YBell Kettlebell Swings

These powerful hip-driven swings activate your entire body. The YBell’s unique grip makes transitions smoother while the movement builds strength, burns calories, and skyrockets endurance.

To execute YBell Kettlebell Swings:

1. Stand wider than shoulder-width

2. Grip the YBell at center with both hands

3. Slightly bend knees and hinge at the hips

4. Swing the YBell back between your legs

5. Thrust hips forward to swing it to chest height

6. Let it swing back and repeat for 15–20 reps

7. Execute 15-20 controlled swings

Upper Body

6. TRX Push-Ups

TRX Push-Ups take your core and shoulders to the next level. The straps add instability, forcing full-body control while strengthening your chest, arms, and abs.

To execute TRX Push-Ups:

1. Grab TRX handles, palms facing in

2. Walk feet back until your body forms a straight line

3. Keep abs braced and lower your chest between the straps

4. Push back up while staying stable

5. Change foot position to scale difficulty

6. Do 8–12 reps

7. TRX Rows

Undo desk posture and strengthen your back with TRX Rows. This pulling movement targets key muscles like your lats, rhomboids, and biceps—perfect for carrying groceries or opening heavy doors.

To execute TRX Rows:

1. Hold handles, palms in

2. Walk feet forward to create an angle

3. Keep body straight and engage your core

4. Pull chest toward handles by bending elbows

5. Lower back with control

6. Aim for 10–15 reps

8. YBell Overhead Presses

Need to reach high shelves or hoist luggage? This press improves overhead strength while challenging your core. The YBell’s ergonomic design keeps your wrists happy.

To execute YBell Overhead Presses:

1. Hold YBell at shoulder height with a center grip

2. Stand tall, core engaged

3. Press straight overhead without arching your back

4. Lower slowly

5. Do 8–12 reps per side (or use two YBells for more intensity)

10. TRX Chest Press

Swap the bench for TRX Chest Press to fire up your upper body while engaging your core. This pressing move mimics daily pushes—like getting off the floor or moving furniture.

To execute TRX Chest Press:

1. Face away from anchor with handles at chest height

2. Lean into the straps, body straight from head to heels

3. Lower your chest between handles

4. Push back up with control

5. Adjust foot position to scale difficulty

6. Perform 10–12 reps

11. Farmer's Carry with YBells

This one builds grip strength, posture, and total-body endurance. Carrying YBells replicates real-life lifting, like bags or toddlers, while strengthening your core and shoulders.

To execute Farmer's Carry with YBells:

1. Pick up two YBells from the ground with strong posture

2. Stand tall with arms at your sides

3. Walk forward for 20–40 yards or 30–60 seconds

4. Stay upright and avoid letting the weights pull your shoulders down

Core & Full Body

12. TRX Plank Variations 

Planks on the TRX Suspension Trainer are no joke. With feet elevated in straps, your core has to fight for every second of stability—training the muscles that support nearly every move you make.

To execute TRX Plank Variations:

1. Put feet in TRX foot cradles and get into plank position

2. Keep a straight line from head to heels

3. Engage abs and glutes

4. Hold for 30–60 seconds

5. Level it up by adding knee tucks, hip pikes, or circles

13. Burpees

The OG of full-body conditioning. Burpees build strength, coordination, and cardio capacity while mimicking the all-important skill of getting up fast from the ground.

To execute Burpees:

1. Start standing, then squat and place hands down

2. Jump feet back to plank

3. Do a push-up (optional)

4. Jump feet forward

5. Leap up with arms overhead

6. Repeat for 5–10 reps (modify as needed)

14. TRX Hamstring Curls to Glute Bridge

This move lights up your posterior chain. The suspension element increases activation in your glutes and hamstrings, building strength for movements like running, jumping, or climbing.

To execute TRX Hamstring Curls to Glute Bridge:

1. Lie on your back, heels in the TRX foot cradles

2. Lift hips into a bridge position

3. Curl heels toward your glutes, keeping hips up

4. Extend legs again without dropping hips

5. Do 8–12 reps

15. Rip Trainer Russian Twists

Rotational core power is often overlooked—but not here. The Rip Trainer creates asymmetric resistance that forces your core to stabilize through every twist. Think swinging, reaching, or turning with more control.

To execute Rip Trainer Russian Twists:

1. Anchor the Rip Trainer at your side

2. Stand feet-shoulder width, slightly bent knees

3. Hold the bar at chest height

4. Twist away from the anchor, then control back

5. Keep hips facing forward

6. Perform 10–12 reps per side

Your Functional Strength Training Tool Kit

TRX gear transforms any space into a training ground. The Suspension Trainer™ builds full-body strength using your body weight and gravity. You can anchor it almost anywhere, from doors to trees, making it perfect for home workouts or travel.

The YBell® is your all-in-one weight: dumbbell, kettlebell, medicine ball, and push-up stand. Its 4-in-1 design makes it ideal for space-saving versatility.

The Rip Trainer™ adds something most workouts miss: rotational resistance. That twist you use to slam a car trunk or swing a racket? The Rip Trainer helps you power through it more safely and effectively.

Sample Functional Strength Workout Routines

Want to do your training from home or on the go? TRX has your back. Try one of our sample circuits below. Whether you’re a beginner, veteran, or someone who just wants to get a workout in on the road, we’ve got you covered!

Beginner TRX Circuit
Do: TRX Rows, TRX Chest Press, TRX Squats
Work for 45 seconds, rest 15 seconds between moves.
Repeat 3–4 rounds.

Advanced Full-Body Circuit
Try: TRX Suspended Lunges, YBell Swings, TRX Push-Ups, Burpees
Go 40 seconds on, 20 seconds off.
Complete 4 rounds.

On-the-Go TRX Workout
Short on time? Hang your TRX in a hotel room and cycle through Rows, Squats, Push-Ups, and Planks for 30 seconds each with little rest. Done in 20 minutes.

This quick session maintains your strength and stability no matter where life takes you.

Tips for Getting Started

• Master the basics first. Nail your bodyweight squats and planks before adding TRX gear.

• Quality over quantity. Five focused reps beat 20 half-hearted ones.

• Switch it up. Rotate exercises weekly to avoid plateaus and keep things fresh.

• Rest matters. Aim for 3–4 workouts a week, with at least one rest day between strength days.

• Progress at your own pace. Every move can be scaled—just adjust your angle, reps, or tempo.

Get Stronger Where It Counts

Functional training is about being strong where it counts. With these 15 functional strength exercises, you're training for real life: lifting smarter, moving better, and feeling stronger day to day.

Ready to move better, grow stronger, and live longer? Grab your Suspension Trainer™ and start building strength that shows up when it matters. So, what are you training for today?