During your workouts, have you ever thought, “But when will I actually use this movement in real life?” Let’s be real – you’ll probably never use the movement of a Bulgarian split squat anywhere but at the gym. If that bothers you, primal movement might be exactly what you’re looking for. But what are primal movement exercises?
Primal movement exercises are a wide range of exercises that use functional, real-life actions. This strengthens and conditions your body to move in a way that comes naturally. It also helps you avoid injury from everyday actions like lifting heavy objects, twisting the torso, or sprinting. Here are four primal movement exercises you can use to enhance your next workout:
- Inchworm
- Bear Crawl
- Russian Twist
- Walking Lunge
In the rest of this article, we’ll explain how to do each exercise so you can do it safely and effectively. So, pull out a mat and get ready to get in touch with your inner caveperson!
4 Primal Movement Exercises To Add To Your Next Workout
Inchworm
Start by standing up straight, feet directly below your hips. Hinge forward at the hips and place your hands on the ground in front of you. You can bend your knees a little if necessary. Slowly walk your hands forward until your body is parallel with the ground in a plank. If you’d like, you can add a push up here.
Then, slowly walk your hands back again until you’re in your original bent over position. Stand up straight. You can add a calf raise or hop here, if you want. Repeat for a total of 10 to 15 reps.
Bear Crawl
Begin in a tabletop position, hands under your shoulders and knees under your hips. Then, lift your knees off the floor so your body’s weight is supported in your hands and toes. Moving opposite hands and feet together, slowly crawl forward. Make sure to engage your core as you crawl. Bear crawl for a total of 20 to 60 seconds.
Russian Twist
Start by sitting upright, feet planted on the floor and knees bent. You can either lift your feet off the ground, or keep your toes or soles planted on the floor. Clasp your hands in front of your torso, exhale, and twist to the right. Inhale and come back to center. Exhale, and repeat on the left to complete your first set.
Hold a weight in your hands as you twist to make this exercise even more challenging. Do 10 to 20 sets.
Walking Lunge
Start by standing tall, feet hip width apart. Step your right foot forward and bend at both knees so both legs create a 90 degree angle. Lower your body far enough that your back knee lightly touches the ground. Straighten your legs, stand up, and swing your left leg forward. Repeat the movement on the left side to complete one set. Do 10 to 20 sets.
They may look like common exercises, but these primal movement exercises help your body move the way humans have been moving for thousands of years. Try adding one or two to each of your workouts!
