Primal movement exercises draw inspiration from the natural actions of our bodies and typically focus on functional activities that engage multiple muscle groups simultaneously. If you’re new to fitness or this way of working out, the basic primal movement flow below is a great way to build strength, mobility, and coordination using your own body weight.
Primal movement is one of the most accessible ways to work out and build total-body strength. It enlists functional exercises, such as squats, lunges, and presses, so it can help you continue to stay active with age. This is particularly important because as we get older, we begin to lose muscle mass (also known as sarcopenia), which can lead to falls and injuries, according to the Centers for Disease Control and Prevention.
So what is primal movement, exactly? According to fitness instructor and coach Joe Johnson, primal movement refers to a style of exercise that draws inspiration from the natural, instinctive motions of our ancestors.
“It involves a variety of functional, full-body movements that mimic the way our bodies are designed to move in real-life situations,” Johnson explains to DailyOM. “These movements are often derived from animal-like patterns, incorporating elements such as crawling, jumping, squatting, and balancing.”
Because primal movements work with the natural and innate physicalities of the body, beginners can do this workout without feeling overwhelmed.
Tailoring a workout around such movements not only makes you sweat, but also allows you to continue to train — and perform everyday activities — with ease. “Most primal movement exercises work the entire body,” Johnson says. “This is ideal for beginners, who need to develop overall strength and stability.”
The best part is that primal movement doesn’t require any expensive workout equipment. Your own body weight provides resistance.
Read on to learn five basic primal movements that all beginners should know.
Try This 20-Minute Beginner Primal Movement Workout
This primal movement flow from personal trainer Mike Hamlin is a great way to try this type of exercise to improve your strength and coordination, alongside a host of other benefits.
Aim to do 5 to 10 reps of each move and adjust based on your fitness level. For example, start with 5 reps, then work your way up to 10 reps once you’re more comfortable with the exercises. Go through the flow two or three times and rest for two minutes between each set. Always listen to your body, however, and stop if you feel like you’re overexerting yourself or if you’re in any pain.
Hamlin suggests doing this workout two to three times per week in the beginning. For example, you could do these exercises on Monday, Wednesday, and Friday, and other light activities, like taking a walk or doing an easy yoga flow, on Tuesday and Thursday.
As you progress, your muscles will need more of a challenge. “At this point, you can shift the program to focus more on one type of movement, such as squatting, with more exercise volume — more reps — each day so that you can adequately challenge and stimulate muscle growth,” he says.
Interested in learning more? Check out Primal Movement for Aches and Pains
Exercise 1: Body Weight Squats
Primal movement: Squatting
This is one of the most common movements that people need to master because it trains your body how to properly pick things up from the ground and stand back up, Hamlin says. “Squats should be done almost every single day to help maintain hip and leg strength and flexibility.”
How to do it: Stand with your feet shoulder-width apart. Bracing your core, lower your butt back and down while keeping your back straight and chest lifted. Lower until your thighs are parallel to the floor, or as low as you can comfortably go. Avoid allowing your knees to cave inward or outward. Push your feet into the ground to slowly return to standing position. Maintain a neutral spine, with your chest up and shoulders back, throughout the movement.
Exercise 2: Push-Ups
Primal movement: Pushing
This classic exercise is great for building upper-body strength, but it can be intimidating for some people who don’t believe they have the strength to do push-ups from the floor. If you’re unable to do push-ups from the ground, try them on an incline and place your hands on a couch or counter. Or you can do push-ups on your knees. You can still reap the strengthening benefits of this move with these modifications.
How to do it: Start in a high plank position with your hands slightly wider than shoulder-width apart. Extend your legs behind you and tuck your pelvis in to engage your core. Squeeze your glutes and quads. Your body should form a straight line from the top of your head to your heels. Lower your body by bending your elbows until your chest almost touches the floor and your arms are at 45 degrees. Keep your core engaged and your back straight. Press your hands into the ground to push yourself back up to the starting position. Your body should come up in one straight line. Avoid sagging your hips and allowing your lower back to arch excessively.
Exercise 3: Body Weight Good Mornings
Primal movement: Bending
The Good Morning is a precursor to a more difficult movement: the deadlift. Deadlifts are an excellent functional exercise for lifting heavy things off the floor using your glutes. “By doing this, you will strengthen your hamstrings and glutes and build great hip stability,” Hamlin says.
How to do it: Stand with your feet shoulder-width apart, your core engaged, and your chest lifted. Place your hands on your hips or cross them in front of your chest. Bend your knees slightly to ensure that you’re not locking them out. (This will help to maintain stability throughout the movement.) Keeping your back straight and your gaze forward, hinge forward at the hips, pushing your butt back. Engage your core muscles to support your spine.
As you hinge forward, you should feel a stretch in your hamstrings. Pause for a moment in this stretched position. Engage your glutes and hamstrings and reverse the movement. Push your hips forward, driving them toward the wall in front of you.
“It’s important to maintain a neutral spine throughout the movement, avoiding any rounding or arching of the back,” Hamlin says. “Keep your back straight and maintain control throughout the entire range of motion.”
Exercise 4: Standing Russian Twists
Primal movement: Rotating
Rotating is a primal movement we use often in daily life, whether it’s reaching for something in the back seat of a car or simply turning around to look at something while you’re out for a walk.
How to do it: Start by standing with your feet shoulder-width apart. Extend your arms straight in front of you, interlocking your fingers. Rotate your upper body to one side, allowing your arms to follow the movement. Engage your core as you rotate and keep your hips stable. Return to the center and repeat the rotation to the opposite side.
”Focus on maintaining good posture and avoiding excessive twisting of the lower back,” Hamlin says. “If this is easy, you can find a small weight or a heavy book and hold that in your hands while you do the movement.”
Exercise 5: Walking Lunges
Primal movement: Lunging
Walking lunges mimic climbing up a flight of stairs. Make sure you have plenty of space when doing this exercise so you can go the distance.
“If you don’t have the space to do this exercise inside or the ability to do this outside, you can do a reverse lunge variation where you stand in one spot,” Hamlin says. If you find that you need balance support, you can also hold onto a counter or chair and then build up to walking lunges.
How to do it: Stand tall with your feet together. Take a big step forward with your right leg and lower your body into a lunge position, bending both knees to approximately 90 degrees. Push through your front foot and bring your back foot forward, stepping into the next lunge with the opposite leg. Maintain an upright torso, engage your core, and avoid leaning too far forward or backward throughout the movement.
Proper Form Tips for Primal Movement
As with any exercise routine, it’s important to perform the movements safely and correctly. To get the most out of your primal movement workout and avoid injury, Hamlin suggests starting with a proper warm-up.
“Before performing these exercises, it’s beneficial to warm up your muscles with some stretching and light cardio, such as a walk, to prepare your body for the movements,” he says.
Make sure to maintain proper alignment throughout your workout to help prevent injury. For example, when doing a Good Morning exercise, keep your spine in a neutral position with your shoulders back and down.
You can also avoid injury by being mindful of your knee position and your core engagement. “During squats and lunges, make sure your knees are aligned with your toes and don’t cave inward,” Hamlin says. “For most movements, you should also focus on activating your glute muscles and maintaining core stability. This helps protect your lower back.”
As you become more familiar with the movements, you can continue to challenge yourself by adding weights, doing more reps, or moving from supported planks to full push-ups. Starting a new type of exercise always comes with a learning curve. But because primal movements work with the natural and innate physicalities of the body, beginners can do the workout above without feeling overwhelmed.
