{"id":2688,"date":"2025-02-19T01:03:06","date_gmt":"2025-02-18T14:03:06","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/master-the-7-primal-movements-for-enhanced-functional-fitness.html"},"modified":"2025-02-19T01:03:09","modified_gmt":"2025-02-18T14:03:09","slug":"master-the-7-primal-movements-for-enhanced-functional-fitness","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/master-the-7-primal-movements-for-enhanced-functional-fitness.html","title":{"rendered":"Master the 7 Primal Movements for Enhanced Functional Fitness"},"content":{"rendered":"

If you\u2019re looking to improve mobility, enhance performance, and foster a healthy mind-body connection, it may be time to take your workouts back to the basics with primal movements and functional strength training.<\/p>\n

Primal movement workouts incorporate natural movement patterns \u2014 like squatting, twisting, and bending \u2014 that serve as the foundation for the physical tasks we do in everyday life, like carrying a bag of groceries or picking up a pen that rolled under your desk.<\/p>\n

Because these primal movements are so instinctual, they can sometimes be an afterthought in your workouts. After all, when you\u2019re trying to push your limits, spending time on the skills you\u2019ve been honing since you were a baby may seem\u2026well, basic.<\/p>\n

But primal movements can offer amazing benefits for your mind and body.<\/p>\n

In fact, natural movement is one of the nine lifestyle habits that are common among people living in\u00a0Blue Zones, the regions of the world with the best longevity.<\/p>\n

Here\u2019s how these functional movements can change the way your body moves and feels.<\/p>\n

What Is Primal Movement?<\/h2>\n<\/p>\n

Primal movement is a form of fitness that taps into foundational movement patterns. And while it\u2019s currently having a moment \u2014 searches for \u201cprimal movement\u201d have jumped\u00a0120 percent\u00a0on Pinterest \u2014 it\u2019s rooted in movements that have been part of basic human biology for millions of years.<\/p>\n

Primal movements are the natural movement patterns that humans are hardwired to do. Chances are, no one had to teach you how to push, pull, twist, or crawl \u2014 these milestones happen naturally.<\/p>\n

But as we age, we tend to spend less time performing these movements and more time\u00a0sitting still. Over time, even simple tasks like\u00a0getting up off the floor\u00a0can start to feel like a challenge.<\/p>\n

Luckily, there\u2019s a fix: Incorporating primal movements into your workout routine can help to reinforce proper form, regain strength, and increase agility \u2014 so you can move through your days with ease.<\/p>\n

What Are the 7 Primal Movement Patterns?<\/h2>\n

Primal movement workouts are developed around seven foundational movements:<\/p>\n

1. Squatting<\/h3>\n

\"\"<\/p>\n

Squats are a staple in nearly every\u00a0strength-training program, and for good reason \u2014 this functional movement engages nearly every muscle in your lower body.<\/p>\n

But learning\u00a0how to squat properly\u00a0can also make everyday life easier, whether you\u2019re getting up from the couch or picking up a heavy package off your porch.<\/p>\n

2. Lunging<\/h3>\n

\"\"<\/p>\n

To lunge, you simply take a step forward or backward while bending the front knee, keeping your torso erect.<\/p>\n

The\u00a0forward lunge\u00a0is one of the best exercises for sculpting lean, powerful legs, but it also helps with everyday efforts like walking, running, and climbing stairs.<\/p>\n

3. Hinging<\/h3>\n

\"\"<\/p>\n

This simple movement involves pushing your hips backward and lowering your torso until it\u2019s almost parallel to the floor.<\/p>\n

It\u2019s a crucial part of the\u00a0good morning exercise\u00a0and the\u00a0deadlift, but you also use it throughout the day to grab items off a low shelf or pick up something you dropped on the floor.<\/p>\n

4. Pushing<\/h3>\n

\"\"<\/p>\n

This movement pattern involves using upper body strength to extend your arms away from the body as you would in a perfect push-up\u00a0or a\u00a0shoulder press.<\/p>\n

We rely on this movement pattern for practical tasks like pushing a stroller, mowing the lawn or putting something away on a high shelf.<\/p>\n

5. Pulling<\/h3>\n

\"\"<\/p>\n

Chin-ups and pull-ups\u00a0are the most obvious examples of this functional movement, which involves pulling objects toward the body.<\/p>\n

These movements strengthen the shoulders, upper back, biceps, and core \u2014 which can help with everything from opening a heavy door to picking up your kids.<\/p>\n

6. Rotating<\/h3>\n

\"\"<\/p>\n

You twist at your torso during exercises like the bicycle crunch\u00a0and the\u00a0dumbbell reverse chop.<\/p>\n

But you also perform this basic movement throughout the day without even thinking about it \u2014 buckling your seatbelt, taking off a jacket, reaching for ingredients while you\u2019re cooking, or looking over your shoulder before you cross a busy street.<\/p>\n

Adding rotation to your workouts with exercises can help improve balance and coordination during these tasks.<\/p>\n

7. Gait<\/h3>\n

\"\"<\/p>\n

Gait, also called locomotion, refers to basic walking and running patterns.\u00a0Improving your form\u00a0during these movements can help with balance, stability, and efficiency.<\/p>\n

Why Is Primal Movement So Important?<\/h2>\n

Primal movement provides the foundation for just about everything else we do \u2014 no matter how simple or complex.<\/p>\n

Incorporating these seven foundational movements into your workouts can help you honor your body and improve just about every component of fitness, including strength, mobility, balance, and coordination.<\/p>\n

Mastering these primal movements can give you newfound agility that can help you take on physical challenges with confidence and reduce your risk of injury.<\/p>\n

And the familiar, intuitive movements can help you reconnect with how\u00a0fun\u00a0it can be to get moving.<\/p>\n

How Is Primal Movement Similar to Functional Strength Training?<\/h2>\n

Primal movement shares some key similarities with\u00a0functional strength training:<\/p>\n