101 Functional Trainer Exercises to Utilize In Your Workout Routine

This article will discuss 101 potential exercises you can do on a functional trainer machine.

We'll cover exercises for the upper body, lower body, core, and back and full-body movements that simultaneously engage multiple muscle groups. 

Incorporating these exercises into your workout routine can add variety and challenge to your training, helping you avoid plateaus and progress toward your goals.

So, let's dive in and explore the many possibilities of the functional trainer.

Benefits of Functional Trainer Exercises

The benefits you can reap on a single machine through all the various exercises and movements are vast. 

• Improved Strength: Functional trainer exercises are designed to work for multiple muscle groups simultaneously, helping you develop overall strength and power. By working your muscles in a functional way, you'll be able to perform everyday tasks with greater ease and efficiency.
• Better Balance and Stability: Many functional trainer exercises require you to engage your core muscles, which can help improve your balance and stability. This can be especially beneficial for older adults or anyone who is recovering from an injury.
• Increased Flexibility: Functional trainer exercises often involve movements that require a wide range of motion, helping you to improve your overall flexibility and mobility.
• Enhanced Cardiovascular Fitness: Many functional trainer exercises involve high-intensity movements that can increase your heart rate and improve your cardiovascular fitness.
• Reduced Risk of Injury: By working for multiple muscle groups simultaneously, functional trainer exercises can help improve your overall body mechanics and reduce your risk of injury during everyday activities.

Full Article:  The Benefits Of Owning a Functional Trainer

Functional Trainer Exercises for Lower Body

Leg Exercises

Functional trainer machines are great for performing various leg exercises that target different muscle groups.

Here are some examples:

Exercise	Description
Split Squat	Stand with one foot in front of the other, and the back foot elevated behind you. Lower your body until your front thigh is parallel to the ground.
Lateral Lunge	Step to the side with one foot, keeping the other foot stationary. Lower your body until your thigh is parallel to the ground, then push off the ground to return to the starting position.
Single-Leg Deadlift	Stand on one leg and hinge forward at the hips, lowering your body until your torso is parallel to the ground. Keep your back straight and your core engaged.

Glute Exercises

The glutes are a crucial muscle group for lower body strength and stability. Here are some functional trainer exercises that target the glutes:

• Glute Bridge - Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your body forms a straight line from your shoulders to your knees.
• Single-Leg Glute Bridge - Perform a glute bridge, but lift one leg off the ground and extend it straight out in front of you.
• Standing Glute Kickback - Attach an ankle strap to the functional trainer and stand facing the machine. Lift one leg back behind you, keeping it straight, until your glutes are fully contracted.

Remember to start with lighter weights and focus on proper form before increasing the weight. And if you're unsure of how to perform any of these exercises, seek the guidance of a personal trainer.

Functional Trainer Exercises for Core

Abdominal Exercises

The functional trainer machine is a versatile piece of equipment that can be used to target your abdominal muscles in many different ways. Here are a few examples of abdominal exercises that you can perform on a functional trainer:

Exercise	Description
Cable Crunch	Attach a rope handle to the high pulley and kneel facing away from the machine. Grab the rope with both hands and bring your elbows down to your knees, contracting your abs. Return to the starting position and repeat.
Woodchopper	Attach a handle to the high pulley and stand perpendicular to the machine. Grab the handle with both hands and pull it down across your body, rotating your torso and contracting your abs. Return to the starting position and repeat on the other side.
Reverse Crunch	Attach a rope handle to the low pulley and lie on your back facing the machine. Grab the rope with your hands and lift your legs up, bending your knees. Curl your hips towards your chest, contracting your abs. Return to the starting position and repeat.

Oblique Exercises

The oblique muscles are located on the sides of your abdomen and are responsible for twisting and bending your torso. Here are a few examples of oblique exercises that you can perform on a functional trainer:

• Side Cable Crunch - Attach a handle to the high pulley and kneel facing away from the machine. Grab the handle with one hand and bring your elbow down to your knee, contracting your oblique. Return to the starting position and repeat on the other side.
• Pallof Press - Attach a handle to the middle of the machine and stand perpendicular to it. Grab the handle with both hands and press it away from your body, resisting the rotation of your torso. Return to the starting position and repeat.
• Twisting Woodchopper - Attach a handle to the high pulley and stand perpendicular to the machine. Grab the handle with both hands and pull it down across your body, rotating your torso and contracting your oblique. Return to the starting position and repeat on the other side.

Remember to engage your core muscles throughout each exercise and focus on maintaining proper form. Start with lighter weights and gradually increase the resistance as you become more comfortable with the movements.

101 Functional Trainer Exercises

Here are 101 shortlisted exercises you could perform on the functional trainer machine with help of some accessories and, ideally, an adjustable weight bench.

1. Chest press
2. Chest fly
3. Incline chest press
4. Incline chest fly
5. Decline chest press
6. Decline chest fly
7. Cable push-ups
8. Single arm chest press
9. Single arm chest fly
10. Cable crossover
11. Standing bicep curls
12. Seated bicep curls
13. Hammer curls
14. Concentration curls
15. Preacher curls
16. Tricep pushdowns
17. Overhead tricep extensions
18. Single arm tricep pushdowns
19. Tricep kickbacks
20. Close grip bench press
21. Cable pull-ups
22. Lat pulldowns
23. Seated row
24. Bent over row
25. Upright row
26. Face pulls
27. Rear delt flys
28. Shoulder press
29. Lateral raises
30. Front raises
31. Shrugs
32. Cable woodchoppers
33. Cable twists
34. Pallof press
35. Russian twists
36. Cable crunches
37. Cable leg press
38. Cable squats
39. Cable lunges
40. Cable deadlifts
41. Cable hamstring curls
42. Cable leg extensions
43. Cable calf raises
44. Cable hip adduction
45. Cable hip abduction
46. Cable glute kickbacks
47. Cable side leg lifts
48. Cable hip thrusts
49. Cable donkey kicks
50. Cable bicycle crunches
51. Cable reverse crunches
52. Cable oblique twists
53. Cable mountain climbers
54. Cable plank jacks
55. Cable burpees
56. Cable jump squats
57. Cable jump lunges
58. Cable jump rope
59. Cable high knees
60. Cable butt kicks
61. Cable sprints
62. Cable lateral shuffles
63. Cable bear crawls
64. Cable crab walks
65. Cable inchworms
66. Cable push-up to rows
67. Cable plank rows
68. Cable renegade rows
69. Cable rows
70. Cable deadlifts
71. Cable squats
72. Cable calf raises
73. Cable pull-ups
74. Cable dips
75. Cable push-ups
76. Cable pistol squats
77. Cable lunges
78. Cable squats
79. Cable calf raises
80. Cable hamstring curls
81. Cable leg extensions
82. Cable leg press
83. Cable hip adduction
84. Cable hip abduction
85. Cable glute kickbacks
86. Cable side leg lifts
87. Cable hip thrusts
88. Cable donkey kicks
89. Cable bicycle crunches
90. Cable reverse crunches
91. Cable oblique twists
92. Cable mountain climbers
93. Cable plank jacks
94. Cable burpees
95. Cable assisted jump squats
96. Cable assisted jump lunges
97. Cable assisted jump rope
98. Cable assisted high knees
99. Cable assisted butt kicks
100. Cable kneeling single arm rows
101. Cable single arm high pulls

Safety Considerations

As you can see, functional trainers are versatile machines allowing many different exercises to be formed.

However, it is important to remember that improper use can lead to injury. Here are some safety considerations to keep in mind when using a functional trainer:

• Always warm up before using heavy weights. This can help prevent muscle strains and other injuries.
• Make sure the machine is set up properly and securely. Loose parts or unstable equipment can be dangerous. Maintain your functional trainer as best as possible. 
• Use proper form when performing exercises. This can help prevent injuries and ensure you target the intended muscle groups.
• Start with lighter weights and gradually increase as you become more comfortable with the machine. Overexerting yourself can lead to strains or other injuries.
• Be aware of your surroundings. Make sure there is enough space around the machine to perform exercises safely.

By following these safety considerations, you can enjoy the benefits of a functional trainer while minimizing the risk of injury.

Conclusion

Functional trainer machines offer vast amounts of exercises worth incorporating into your fitness routine.

Their versatility and well round selection of exercises to perform are part of what makes them so great!

There are some common, simple exercises to perform on the functional trainer.

With a little creativity and knowledge of the body, the options become nearly endless with all the adjustable pulley positions, accessories, variations, and weight stack adjustments. 

If you're thinking of purchasing a functional trainer and wondering what exercises you can do with one, we hope this article was helpful for you in deciding if it's right for you. 

If you already have a functional trainer and are struggling to think of how to use it, the shortlisted 101 functional trainer exercises should jog your brain and get the wheels turning on what to do in your workouts. 

If you want to check out some functional trainers for yourself or your facility, please check out our guide to the best functional trainer machine of 2024, or shop all functional trainers for sale in our dedicated collection page. 

If you have questions about a machine or working out, feel free to chat with us on the site or call or email us; one of our experts will help you!