Primal movement exercises refer to the fundamental patterns of movement that our ancestors used to perform on a daily basis. These movements include squatting, crawling, jumping, lunging, and walking, among others.
The benefits of primal movement exercises are manifold, and they can help to improve your strength, mobility, flexibility, balance, and coordination. In this article, we explore some of the best primal movement exercises that you can incorporate into your workout routine. Curious? Then follow on for our Top 5 Primal Movement Exercises You Need to Know!
1. Squats
Squats are the king of all exercises – it’s the most basic and important primal movement exercise that you can perform. They help to build strength in your legs, hips, and core, and they also improve your mobility and flexibility.
To perform a squat, stand with your feet shoulder-width apart, toes pointed slightly outwards. Lower your hips down and back, as if you are sitting on a chair, while keeping your chest upright and your knees in line with your toes. Return to the starting position and repeat for 8-12 repetitions.
2. Crawling
Crawling is a primal movement exercise that engages your entire body, from your arms and shoulders to your hips and legs. There are several variations of crawling, including bear crawls, crab crawls, and spider crawls. To perform a bear crawl, start on all fours with your hands and feet shoulder-width apart.
Keep your back flat and your core engaged as you move your right hand and left foot forward, followed by your left hand and right foot. Repeat 6-12 times, making sure to keep your movements slow and controlled.
3. Jumping
Jumping is a primal movement that helps to build explosive power and coordination. There are several variations of jumping, including box jumps, broad jumps, and jump squats.
To perform a box jump, stand facing a sturdy box or bench. Jump up onto the box, landing softly on your feet, and then step back down. Repeat for several repetitions, making sure to choose a box height that is challenging, but safe for you.
4. Lunges
Lunges are a primal movement exercise that helps to build strength and stability in your legs and hips. There are several variations of lunges, including forward lunges, reverse lunges, and lateral lunges. To perform a forward lunge, stand with your feet hip-width apart.
Step forward with your right foot, bending your knee to 90 degrees, while keeping your left foot in place. Return to the starting position and repeat on the other side. Complete a set of 6-8 reps.
5. Power Walking
Walking with speed is an intensified primal movement exercise that we can do every day, but it is often overlooked as a form of exercise. Walking with a speedier pace helps to improve your cardiovascular endurance, as well as your joint mobility and bone density.
Going up and down hills is fantastic fun too! To get the most out of your walking workouts, try to walk at a brisk pace for at least 30 minutes a day, and incorporate hills and inclines into your route.
Incorporating primal movement exercises into your workout routine can help to improve your overall fitness and health.
These exercises are simple and effective, and they can be modified to suit your fitness level and goals. Whether you are a beginner or an experienced athlete, there is a primal movement exercise that can benefit you. So, why not give them a try and see how they can transform your body and even your mindset? Your body is a great gift from an intelligence inconceivably big, so learn about how it works, don’t neglect it!
