Let’s be honest, if we visited the gym, we likely followed a plan: squatting, deadlifting, potentially benched in which case we may come from a bodybuilding background. However, if you’re interested in developing actual strength, with some agility and reduced risk of injury, we have to move away from that and shift into more functional strength training exercises, which is a worthwhile endeavor for anyone wanting to improve movement, feel stronger personally and train in a new way. 

Years ago, I met a mountain guide when I was on a hiking trip in Himachal. He didn’t appear to be a gym bro, who lacked defined biceps and did not exhibit shredded abs, doing on that approach to training. However, once we started climbing steep trails with backpacks filled with gear, it was evident to anyone who paid attention, he moved consistently better than us. His secret? Training for practical performance, not just appearance. That’s when I dove deep into functional strength training exercises and I haven’t looked back since.

If you’re stuck in a training rut or constantly dealing with minor injuries, this might be your turning point.

These Top 10 Underrated Moves Will Breathe New Life Into Your Workouts

1. Turkish Get-Up

A full-body stability drill that challenges balance, coordination, and control. It trains you to move under load while keeping your joints in alignment.

2. Landmine Press

An excellent alternative to overhead pressing, this movement helps build upper body strength while being shoulder-friendly.

3. Cossack Squats

This lateral squat variation builds hip mobility and single-leg strength. It mimics real-life movements like reaching, stepping, or changing direction quickly.

4. Single-Leg Deadlift

Think of this as your go-to for improving balance, hamstring engagement, and core strength all in one move.

5. Farmer’s Carry

It looks simple just walking while holding heavy weights but it works wonders for grip strength, posture, and core endurance.

6. Bear Crawls

These are fun, brutal, and incredibly effective for total body coordination, shoulder stability, and core activation.

7. Box Get-Ups

Step up with control, engage the glutes, and repeat. This move builds explosive lower body strength with real-world carryover.

8. Sled Pushes

These torch calories and test your full-body power. Plus, they’re low impact and joint-friendly.

9. Pull-Up to Knee Raise

Combine pulling and core activation in a single fluid move. It trains your back, arms, and abs in sync.

10. Kettlebell Windmill

An advanced yet underrated core and mobility exercise that also improves shoulder stability.

These functional strength training exercises don’t just build muscle, they build resilience. They teach your body to move in multiple planes, engage stabilizer muscles, and replicate the real life demands your body faces daily.

Incorporating these into your full body workout plan will enhance your athleticism, improve joint health, and even help you break through plateaus. And the best part? You don’t need fancy machines, just your body, a few basic tools, and the willingness to challenge yourself differently.

Training smarter doesn’t mean doing more; it means doing better. Swap out a few of your go to exercises with the ones above. Start with proper posture, use light weights, and focus on controlled movements. You will notice a difference in how you walk, run, lift and live.

Functional fitness isn’t a fad, it’s how the human body is meant to move. So, try these functional strength training exercises, and emerge into the version of you that is strong with purpose!