7 Important Functional Movements

Disclaimer: This tool is intended for general educational purposes only and does not replace individualized medical advice. For an individualized plan, please see a physiotherapist before trying new exercises.

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Explore & Customize Movements

Click the plus button to add an exercise to your custom sheet. Toggle the level badges below to adapt each exercise to your current level of physical comfort:

Move safely: stay in control, and stop right away if you feel pain, chest tightness, or dizziness. Check with your physical therapist before starting a new routine.

The Squat

(Glutes, Quads)

Helps with: Getting out of a chair, Transferring without an overhead lift, Reaching items on the bottom shelf.

Supported (Chair Stand): Position a sturdy chair behind you. Touch your glutes lightly to the seat, then stand up immediately without rest.

Form Tip: Touch lightly; do not sit fully down to maintain leg tension.

Recommended: 2 sets of 10 reps

The Lunge

(Glutes, Quadriceps)

Helps with: Reaching items on the floor, Getting up from the ground, Going up stairs.

Supported (Counter Lunge): Stand next to a counter or sturdy chair for light hand support, then step back into a backward lunge.

Form Tip: Keep hand support light to challenge leg stability.

Recommended: 2 sets of 8 reps per leg

The March

(Hip Flexors)

Helps with: Preventing catching toes on the ground, Stepping over obstacles and into a car, Going up stairs.

Standing March: Stand tall and lift one knee toward your chest, lower it, then repeat on the opposite side in a slow, controlled manner.

Form Tip: Avoid leaning backwards as your knee lifts.

Recommended: 2 sets of 15 marches total

The Bridge

(Glutes, Hamstrings)

Helps with: Maintaining bed mobility, Standing up straight.

Standard Bridge: Lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and lift hips toward the ceiling.

Form Tip: Keep your knees tracking straight; do not let them flare out.

Recommended: 2 sets of 10-12 reps

The Push-Up (Push)

(Pectorals, Triceps)

Helps with: Opening doors, Getting up from the ground, Pushing up from a chair.

Wall Push-Up: Place hands shoulder-width apart on a wall. Step feet back, bend elbows to lower chest toward the wall, then push away.

Form Tip: Keep body straight; don't let your hips sag.

Recommended: 3 sets of 8-10 reps

The Row (Pull)

(Lats, Biceps)

Helps with: Opening heavy doors, Pulling yourself up, Rolling over in bed.

Seated Band Row: Sit on a chair with legs extended. Loop a band around your feet, hold the handles, and row toward your stomach.

Form Tip: Sit tall; do not lean backward as you pull.

Recommended: 2 sets of 12 reps

The Overhead Press

(Deltoids, Triceps)

Helps with: Reaching items from the top shelf, Putting on a shirt or coat, Brushing your hair.

Seated Press (No Weight): Sit tall in a chair. Make fists at shoulders and press arms straight up, focusing on joint range of motion.

Form Tip: Focus on opening up the shoulder joint fully at the top.

Recommended: 2 sets of 12 reps

Functional Routine

My Routine Blueprint

Selected Exercises

The SquatLevel: Supported (Chair Stand)
The MarchLevel: Standing March
The Push-Up (Push)Level: Wall Push-Up

Adaptive Training

If you are unsure of your technique or struggle with your balance, please reach out to a physiotherapist to work with you one-on-one.

Book Home Assessment

Looking to improve leg and core strength safely?

Work with a physiotherapist to master functional squats, bridges, and lunges using safe, progressive loads.

Functional Movement Routine

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Disclaimer & Safety Notice:This training routine is intended for educational purposes only. Maintain control during all exercise phases and stop immediately if you experience pain, chest tightness, or dizziness. Consult your physical therapist for clinical alignment supervision. Daily Routine Blueprint 1. The Squat (Supported (Chair Stand)) 2 sets of 10 reps Target Muscles: Glutes, Quads \| Primary Purpose: Getting out of a chair, Transferring without an overhead lift, Reaching items on the bottom shelf Exercise Setup: Position a sturdy chair behind you. Touch your glutes lightly to the seat, then stand up immediately without rest. Form Tip: Touch lightly; do not sit fully down to maintain leg tension. 2. The March (Standing March) 2 sets of 15 marches total Target Muscles: Hip Flexors \| Primary Purpose: Preventing catching toes on the ground, Stepping over obstacles and into a car, Going up stairs Exercise Setup: Stand tall and lift one knee toward your chest, lower it, then repeat on the opposite side in a slow, controlled manner. Form Tip: Avoid leaning backwards as your knee lifts. 3. The Push-Up (Push) (Wall Push-Up) 3 sets of 8-10 reps Target Muscles: Pectorals, Triceps \| Primary Purpose: Opening doors, Getting up from the ground, Pushing up from a chair Exercise Setup: Place hands shoulder-width apart on a wall. Step feet back, bend elbows to lower chest toward the wall, then push away. Form Tip: Keep body straight; don't let your hips sag.