Rewild Your Body

Enter primal movement workouts, a growing trend that draws from our ancestral roots to help us reclaim strength, mobility, and freedom in our bodies.

What is Primal Movement?

Primal movement refers to the natural, functional movements humans have performed since the beginning of time. Think crawling, squatting, lunging, climbing, jumping, pushing, pulling, and walking. These are the foundational movement patterns that helped our ancestors hunt, gather, build shelter, and escape danger. Over time, as modern life became more sedentary and screen-centred, we lost touch with these vital forms of movement - and with them, the agility and strength they build.

Primal workouts aim to reverse this. Rather than isolating muscle groups or focusing solely on aesthetics, these workouts focus on how the body functions in real life - restoring balance, fluidity, and coordination.

Why Go Primal?

The benefits of primal movement are both physical and mental. Physically, it strengthens the whole body through natural, multi-joint movements, improving mobility, posture, and functional strength. It also engages the core in a dynamic, integrated way - unlike static crunches or sit-ups. This makes primal workouts ideal for injury prevention and everyday resilience, whether you’re lifting groceries or chasing after kids.

Mentally, reconnecting with the body through primal movement can be incredibly grounding. These exercises often involve flowing sequences that mimic animal-like movements or play-based drills that feel more like recess than a workout. The result? A joyful, empowering experience that gets you out of your head and into your body.

The Key Moves

While every trainer has their own spin, most primal workouts include variations of the following:

• Crawling: The classic bear crawl engages the core, shoulders, and coordination.
• Squatting: Deep, natural squats stretch and strengthen the hips, knees, and ankles.
• Lunging: Forward, backward, and lateral lunges improve balance and leg strength.
• Hinging: Movements like hip hinges and deadlifts mimic bending to pick something up.
• Rotation: Twisting patterns enhance spine mobility and core stability.
• Hanging and climbing: Great for grip strength, shoulder mobility, and upper-body endurance.
• Locomotion: Moving in different directions - walking, jumping, or rolling - activates full-body coordination.

These movements can be performed as a circuit, woven into a flow, or done as short bursts of activity throughout the day.

Primal Movement in Practice

You don’t need a gym, fancy equipment, or even shoes to start primal movement. A grassy park, living room floor, or patch of beach is more than enough. Many primal enthusiasts turn to bodyweight workouts like Animal Flow, MovNat, or Ground Force Method, which blend strength training with yoga-like mindfulness.

To get started, try this simple 5-minute sequence:

1. Deep squat hold – 1 minute
2. Bear crawl forward and back – 2 minutes
3. Lunge with torso twist – 1 minute
4. Prone shoulder rolls or baby crawls – 1 minute

Repeat or expand the routine as your body warms up and adapts.

The Bigger Picture: Reconnecting with Nature

At its heart, primal movement is about more than exercise. It’s a return to the natural rhythms and intelligence of the human body. It’s about listening to what your body needs, not just pushing through what culture expects. It’s about reclaiming the joy of movement - of being alive in a body that was designed to move through the world with strength, grace, and curiosity.

So the next time you lace up for a workout, consider going barefoot instead. Get down on the ground, crawl a little, stretch, move like an animal. You might be surprised by how good it feels to remember who you really are - primal, powerful, and free.