Functional Trainer Exercises: 10 Movements to Mix It Up

Functional trainer exercises not only work your major muscle groups, but engage the smaller stabilization muscles that surround them too. They’re an amazingly effective way to target varied areas of the body and a popular style of workout in any gym. However, most people do the same old exercises on a functional trainer machine – tricep extension, bicep curl, and chest press. So in this post, we wanted to share a few alternatives for you to try next time you hit the gym!

Our Top 10 Alternative Functional Trainer Exercises:

1.      Cable Reverse Lunge

Most of us are comfortable with the classical lunge movement, but doing the reverse motion can really challenge our strength and balance. With the cable pulley on the lowest height setting, position yourself in a lunge position with one knee bent at a right angle. Hold the rope attachment over one shoulder and extend your legs into a standing position, pulling the rope with you along the way. Then return to the lower lunge position and repeat for the desired number of reps to really work your hamstrings and posterior muscle chain.



2.      Plank Triceps Kick Back

This exercise works the core, legs, and triceps too. Place the pulley on the lowest height with the D-handle (single grip with rotating handle) attachment. Assume the plank position facing the machine and grasp the handle with one hand. Pull the handle back towards your hips as you straighten your arm in a tricep extension movement. Repeat on one side and then switch.  This is one of the top functional trainer exercises to also engage your core along with the primary muscle group (triceps). 



3.      Standing Leg Curl

Using the ankle attachments allows you to try an even wider variety of exercises on the functional trainer machine. Place the pulley on the lowest height setting and attach the ankle strap to your leg. Face the machine and extend your leg behind you to really target your hamstrings and glutes. Keeping your leg straight and your core tight, return your leg to the standing position. Repeat the desired number of reps on one side and then switch over. Read More…

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