10 Age-Decimal Functional Strength Exercises to Increase Mobility


Squats are essential for strengthening the lower body, including the quadriceps, hamstrings, and glutes.


Lunges are great for targeting lower body muscles and improving balance and coordination. They boost mobility by enhancing your ability to step forward and maintain stability.

Hip Hinges

Hip hinges, such as deadlifts, focus on the posterior chain, including hamstrings, glutes, and lower back. 


Planks are excellent for core strengthening, engaging the shoulders, chest, and back. They enhance core stability and posture, which supports overall mobility.


Step-ups target lower body muscles and improve balance and coordination. They enhance mobility by mimicking natural stepping movements. 

Seated Leg Raises

Seated leg raises strengthen the lower abdomen and hip flexors, improving hip mobility and stability. Sit on a chair, lift one leg straight out, and keep your knee straight.

Shoulder Presses

Shoulder presses target the shoulders and upper back, enhancing upper-body mobility and strength. 

Dead Bugs

Dead bugs strengthen the core and improve coordination and stability, aiding overall mobility. Lie on your back with arms extended and legs bent at 90 degrees.

Glute Bridges

Glute bridges target the glutes and lower back, improving hip mobility and stability. Lie on your back with knees bent and feet flat.

Standing Calf Raises

Standing calf raises strengthen the calves, enhancing ankle mobility and stability. Stand with feet hip-width apart, rise onto the balls of your feet.