When it comes to fitness, we often hear about complex exercises or high-intensity routines that promise fast results. But what if we told you that some of the best movements for building strength, stability, and mobility are actually the simplest ones? Enter primal movements—the foundational, natural movements our bodies were designed to perform.
From squatting to crawling, these movements are as old as human evolution and are essential for a healthy, functional body.
Also known as Quadrupedal Movement Training (QMT), primal movements mimic everyday activities and animal-inspired motions, making them accessible for everyone, whether you're new to exercise or a seasoned athlete looking to build a solid foundation.
Movements like bear crawls, crab walks, and frog jumps not only activate multiple muscle groups, but they also improve coordination, balance, and flexibility. In this article, we’ll walk you through the basics of primal movements, why they should be part of your fitness routine, and how to get started—even if you're a complete beginner.
Primal movements are the basic, natural movements that our bodies were built to perform. They include fundamental actions like squatting, pushing, pulling, lunging, bending, twisting, and walking or running. These movements are often considered “functional” because they mimic the types of actions we use every day—whether it's bending down to pick up something, reaching overhead to grab an object, or carrying groceries.
At their core, primal movements are about efficiency and balance. Our bodies evolved to move in certain ways that allow us to be strong, stable, and mobile, and these movements are the foundation of that functionality. They don’t require fancy equipment or complex techniques, making them perfect for beginners or anyone looking to get back to basics.
Primal movements also include animal-inspired exercises, which is where Quadrupedal Movement Training (QMT) comes into play. Think of movements like crawling, bear walks, frog jumps, and crab walks—all of these fall under the umbrella of primal movement and help to enhance mobility, coordination, and strength in a way that mirrors our evolutionary roots.
These exercises are often fun and challenging, and they engage multiple muscle groups at once, boosting strength and flexibility in a more dynamic way than traditional movements.
In short, primal movements are the building blocks of all functional fitness, and mastering them can help you unlock better performance in everything from everyday activities to more advanced workouts.
Primal movements are foundational for overall fitness, and they target seven key movement patterns that every beginner should master. These patterns—squatting, lunging, hinging, pushing, pulling, rotating, and gait (walking/running)—are at the core of functional movement. They are essential for not only building strength and mobility, but also for improving coordination and posture.
Each movement pattern mimics actions we perform in daily life, making them incredibly relevant to functional fitness. For example, squatting helps us with sitting down and standing up, while lunging and hinging are key for bending down to pick things up. By mastering these patterns, you'll improve your body’s efficiency in everyday tasks and prepare yourself for more advanced training.
Starting with primal movements is one of the best ways to build a solid fitness foundation.
Whether you're a complete beginner or just looking to simplify your routine, these basic movements offer a host of benefits that will serve you well in the long run.
Primal movements target multiple muscle groups at once, helping you develop full-body strength and stability. For example, squats engage your legs, glutes, and core, while push-ups work your upper body and core. This functional strength translates into better performance in everyday tasks, from lifting heavy objects to carrying groceries or simply standing up from a seated position.
Movements like lunges and twists promote flexibility by encouraging the body to move through a full range of motion. This is key for joint health and overall mobility. Primal exercises like the bear crawl or frog jump challenge the body to move in different planes, improving coordination and flexibility while also enhancing joint stability.
Because primal movements mimic natural actions that we use in daily life, they help to improve balance and coordination.
For example, crawling on all fours or performing a crab walk engages your core and stabilizing muscles, improving your ability to move efficiently and with control. Over time, this translates to better posture, fewer injuries, and more confidence in your movements, both in and out of the gym.
One of the greatest advantages of primal movements is their versatility. They can be easily modified to suit any fitness level. Whether you’re just starting out or you’ve been working out for years, primal movements can be adapted to challenge you.
If a full push-up is too difficult, you can start with knee push-ups. If a lunge feels too intense, simply perform a shallow lunge until you're ready to go deeper. The beauty of primal movements is that they allow you to progress at your own pace while still building strength and endurance.
Unlike high-intensity exercises or complicated lifting routines, primal movements are generally low-impact and safer for beginners. Because they focus on natural, bodyweight-based movements, there's a smaller risk of strain or injury—especially when performed with proper form. They also allow you to focus on body awareness, helping you develop better posture and body mechanics that prevent injuries in other activities.
In short, starting with primal movements is a great way to lay a strong fitness foundation that you can build on. They improve your overall strength, mobility, and coordination, while also being adaptable and safe for beginners. No matter where you are in your fitness journey, these movements can help you get stronger, move better, and feel more confident.
Here are seven essential movements that will give you a solid foundation to build from:
One of the best things about primal movements is their versatility—they can be incorporated into almost any workout routine or practiced on their own. Whether you're a beginner or just looking to add some variety to your training, here’s how to get started with primal movements and add a touch of fun with animal-inspired Quadrupedal Movement Training (QMT) exercises.
A good warm-up is essential for preparing your body and preventing injury. Begin with light dynamic stretches and a few mobility drills to loosen up your joints.
Focus on movements that mimic the primal patterns you’ll be practicing, such as:
Build your routine around the key primal movements we’ve covered:
Perform each movement for 2–3 sets with a short rest between exercises. Focus on form and control rather than speed.
To take your primal movement routine to the next level, incorporate Quadrupedal Movement Training exercises. These dynamic, animal-inspired movements are great for building strength, mobility, and coordination while keeping your workout engaging.
Here are a few to try:
Add these QMT movements to your routine as a finisher or standalone set for 2–3 rounds.
For example:
After your workout, spend 5–10 minutes stretching and cooling down. Focus on areas that feel tight, such as your hips, shoulders, and back. Movements like the child’s pose or cobra stretch can help improve flexibility and aid recovery.
The key to seeing results is consistency. Start with shorter sessions, focus on mastering the basics, and gradually increase intensity or duration as you grow stronger. You’ll not only improve your fitness but also enjoy the variety and playfulness that primal movements bring to your workouts.
Additional Reading: 10 Best Functional Fitness Exercises & Workout Plans
While primal movements are simple and effective, there are a few common mistakes that can hinder your progress or even lead to injury. To get the most out of your workouts, it’s important to be aware of these pitfalls and avoid them. Here’s a list of mistakes to watch out for:
One of the most important aspects of any exercise, especially primal movements, is maintaining good form. It’s easy to rush through exercises like squats or push-ups, but poor form can lead to unnecessary strain on your joints and muscles.
For example, rounding your back during a squat or push-up can put stress on your spine, while letting your knees cave in can cause knee discomfort. Always focus on keeping your chest lifted, your back straight, and your knees aligned with your toes.
PRO TIP: Slow down your movements and pay attention to your alignment. If you’re unsure about your form, consider using a mirror or recording yourself to check.
Primal movements can be deceptively challenging, especially when incorporating animal-inspired QMT exercises. It’s tempting to push yourself too hard, but overexerting yourself early on can lead to burnout or injury. Start with manageable reps and gradually build up intensity as your body becomes stronger and more accustomed to the movements.
Tip: Begin with a lower number of reps or sets (e.g., 2–3 sets of each movement) and gradually increase as you gain strength and confidence. Never disregard the importance of hydration to replace electrolytes lost through sweating.
Many beginners focus solely on strength-building movements like squats and push-ups, but neglecting mobility work can hinder progress. Primal movements require flexibility, particularly in the hips, shoulders, and ankles. Without proper mobility, you may find yourself struggling to perform exercises correctly or experiencing discomfort in certain areas.
Tip: Include dynamic stretches and mobility drills in your warm-up and cool-down to maintain flexibility and improve range of motion.
Another common mistake is not allowing enough time for recovery. Primal movements, particularly QMT exercises like crawling or bear walks, can be intense, and your muscles need time to repair and rebuild. Skipping rest days can lead to fatigue and overuse injuries, slowing down your progress.
PRO TIP: Schedule rest days into your routine and listen to your body. If you're feeling fatigued, take a break and give your muscles time to recover.
When it comes to primal movements, quality is far more important than speed. It’s easy to get caught up in trying to complete a high number of reps or move quickly, but this often sacrifices form and effectiveness. Primal movements are designed to build strength, stability, and mobility, which can only happen if you focus on performing each movement with control.
PRO TIP: Slow down your reps and focus on muscle engagement, proper alignment, and controlled movements. You’ll get more out of the exercise and reduce the risk of injury.
By avoiding these common mistakes and keeping form, recovery, and consistency at the forefront of your routine, you’ll be well on your way to mastering primal movements and reaping their full benefits. Keep listening to your body, and remember that fitness is a journey—progress takes time.
Primal movements are an excellent way to build strength, improve mobility, and enhance overall fitness, but pairing your efforts with the right nutritional support is just as important. No matter if you’re just getting started on your health and fitness journey, or you’ve been at it for a while, there are a few basics that we all rely on to fuel muscle growth, stimulate the body’s ability to burn fat, reduce muscle soreness, and keep metabolism running at its peak each and every day.
The Whey ISO Shredded Stack is the perfect partner to help you achieve these goals.
This comprehensive stack covers all the essentials:
By combining primal movements with the Whey-ISO Shredded Stack, you’re setting yourself up for success both in and out of the gym. This powerful duo will optimize your training results and ensure your body gets the support it needs to recover, rebuild, and thrive.
