For a growing number of fitness enthusiasts, working out now means crawling, hopping, and flowing like our animal counterparts. It might sound unconventional, but primal movement and Animal Flow workouts are surging in popularity theguardian.com. These exercise trends take inspiration from the way humans and animals naturally move, blending playful motions with serious fitness benefits. This article explores what primal movement and Animal Flow entail, where they come from, why they’re catching on, and how they can make you stronger, more mobile, and maybe even bring a smile to your face. By the end, you might be inspired to ditch the weight machines (at least for a day) and unleash your inner beast in the backyard.
What Are Primal Movement and Animal Flow?
Primal movement refers to fundamental movement patterns that humans are essentially “hardwired” to perform for survival health.clevelandclinic.org. Think of actions like crawling, squatting, lunging, twisting, pushing, pulling, and climbing – the kinds of moves our ancient ancestors used to hunt, gather, and navigate the world long before modern gyms existed health.clevelandclinic.orgmenshealth.com. In fact, fitness experts often group these into seven primal patterns: gait (walking/running), hinging, squatting, lunging, pushing, pulling, and rotating health.clevelandclinic.orgmenshealth.com. Primal movement workouts center on training these natural, compound motions. Instead of isolating one muscle at a time, you use your whole body in functional ways – much like you would in real-life activities.
Animal Flow, on the other hand, is a specific branded workout system built entirely around ground-based, animal-inspired movements. Created by fitness coach Mike Fitch in the early 2010s, Animal Flow weaves together moves that mimic animals – such as apes, beasts (bears), crabs, and scorpions – into fluid sequences or “flows.” The routine is done with just your body weight, no machines are needed. As Fitch describes it, Animal Flow is designed to improve core stability, joint strength, flexibility, and overall “body awareness,” all while moving through a floor-based sequence blog.ultrahuman.com. In practice, it might look a bit like a mix of yoga and breakdancing with a wild twist – you could be moving through a deep squat, then kicking a leg through like a breakdancer, then transitioning into a crawling bear. Both Animal Flow and general primal movement exercises share the same philosophy: use natural, instinctive movements to get fit, rather than being confined to treadmills or weight machines.
Back to Our Roots: Origins and Inspirations
Part of the appeal of primal movement is that it feels like getting back to our roots – both literally and figuratively. For most of human history, formal “exercise” wasn’t necessary; daily life was exercise. People had to lift, carry, crawl, and climb as part of living menshealth.com. Modern life removed much of that physicality, but our bodies still crave it. The primal movement trend is essentially a call to reintroduce those basic movements into our routinesmenshealth.com. “Primal” exercises mimic the way children and early humans naturally move, reminding us of a time when running, jumping, and crawling were second nature. As Dr. Evan Peck of Cleveland Clinic explains, these are movements the human body was designed to do for survival – we used to squat to gather food, twist and lunge to evade danger, climb and crawl to explore health.clevelandclinic.orghealth.clevelandclinic.org. Primal workouts tap into that ancestral movement wisdom.
Animal Flow’s inspiration is closely related. Founder Mike Fitch combined elements from gymnastics, parkour, and breakdancing with animal mimicry to create a fun yet challenging bodyweight program. Around 2011 he started teaching others to “train like an animal,” and it caught on. The idea is not to literally act like an animal but to improve the function of the “human animal” by using our bodies in the diverse ways nature intended wsj.com. There is also a nod to practices like capoeira (the Afro-Brazilian martial art that includes animal-like movements) and MovNat (a natural movement philosophy). Many proponents view these workouts as a way of reconnecting with a more primitive, playful version of ourselves. As fitness author Darryl Edwards (creator of the Primal Play method) puts it, this approach is “a way of reconnecting with our natural selves” through movement theguardian.com. In other words, crawling like a bear or leaping like a frog isn’t just exercise – it’s a bit of nostalgia and nature rolled into one.
Why Are Primal Workouts Becoming So Popular?
Several factors have fueled the rise of primal movement and Animal Flow in recent years. A big one is the sheer novelty and fun factor. After years of repetitive gym routines, people find it refreshing to try workouts that feel like play. There’s a certain joy in doing hand-foot crawls or ape-like hops that makes you forget you’re “working out.” Fitness influencers on social media have taken notice – videos of quadrupedal (on all fours) workouts are racking up millions of views on TikTok, inspiring others to give it a go theguardian.com. The visual appeal can’t be denied: seeing someone move fluidly across the floor like a jungle cat or swing from a branch like a monkey is captivating, and many want to try it themselves. It’s fitness entertainment as much as exercise.
Another reason is that primal movement is accessible and minimalist. Because it’s based on bodyweight movements, you don’t need any special equipment or gym membership to starthealth.clevelandclinic.org. This appeals to beginners and also anyone looking to break out of the gym grind. You can do a crawling circuit in your living room or a flow session in the park without a single dumbbell. The outdoor-friendly nature of these workouts has also boosted their popularity – especially after years when at-home and outdoor exercise became more important. Many people love that they can take their workout outside, get some fresh air and sunshine, and use open spaces to move freely.
Primal movement exercises like lunges, crawls, and jumps require no machines – meaning you can easily take them outdoors. The ability to work out anywhere, be it a park or your backyard, is a big part of the appeal. Many enthusiasts enjoy trading a crowded gym for grass and open air, making their fitness routine feel more like playtime than work.
Crucially, primal movement delivers fitness results in ways people find valuable for everyday life. We all want to be strong and agile for the things we actually do day-to-day – carrying groceries, playing with our kids, hiking, or just getting up off the floor without aches. Traditional isolated exercises (like bicep curls) don’t always translate to those real-world activities, but compound primal movements do. This makes the trend functional: it trains your body for practical strength and mobility that you can use beyond the gym. In an age where functional training is a buzzword, primal movement fits right in.
Lastly, there’s a bit of a philosophical/cultural zeitgeist at play. As mentioned, these workouts tap into nostalgia – reminding us of childhood play or a simpler time. They also resonate with the broader wellness trend of getting back to nature (think outdoor boot camps, forest bathing, barefoot running, etc.). Primal movement checks both boxes: it gets you moving naturally and can be done outdoors, satisfying that urge to break free from the sterile gym environment. All these factors together have made crawling and hopping around on all fours one of the wildest fitness trends of the moment (pun intended!).
Benefits: Functional Strength, Mobility, and More
Fun aside, do these animal-inspired workouts actually work? According to experts and emerging research, yes – primal movement and Animal Flow come with a whole zoo of fitness benefits:
- Improved Mobility and Flexibility: By moving your body through multiple planes of motion (up-down, side-to-side, and twisting) instead of just rigid straight lines, you stretch and mobilize joints that often get neglected blog.ultrahuman.com. For example, crawling on hands and feet opens up your shoulders and hips; deep ape-like squats increase ankle and hip mobility. One study on quadrupedal movement training found that an 8-week Animal Flow program led to significant improvements in participants’ functional range of motion and flexibility gcc.edu. Keeping joints supple and muscles elongated can help prevent injuries and counteract all the sitting and slouching of modern life.
- Functional Full-Body Strength: Primal movements engage multiple muscle groups at once, building functional strength that carries over to everyday tasks. Instead of isolating one muscle, a bear crawl, for instance, works your shoulders, arms, core, and legs in unison. Trainers note that these compound movements can increase your overall strength and muscular endurance, making daily tasks easier health.clevelandclinic.org. In fact, many of the exercises (like push-ups, crawling planks, and lunges) are already staples for building strength. Animal Flow just makes them more dynamic. Regular practice can lead to better-toned muscles and the ability to move powerfully using your own body weight. Don’t be fooled by the “playful” vibe – crawling around for even a minute will have your muscles burning and your heart pumping!
- Better Balance and Coordination: The complex, ground-based patterns of an Animal Flow demand a high level of body control. As you practice moving contralateral (opposite hand and foot) in crawls or transitioning through unstable positions, you naturally improve your balance and coordination synergyperformanceinstitute.com.au. For instance, holding a crab pose (face-up crawl position) requires balance on hands and feet, and doing a moving ape step challenges your timing and coordination. Over time, these workouts heighten your kinesthetic awareness – you develop a keen sense of where your body is in space blog.ultrahuman.com. This carries over to better athletic performance and agility in sports, as well as stability in daily movements (you might notice you stumble or trip less because your body reacts more gracefully).
- Stronger Core and Joint Stability: Nearly every primal move is powered by the core. Whether you’re twisting, crawling, or doing a leaping “frogger,” your abdominal and back muscles are constantly engaged to stabilize your torso. Animal Flow in particular puts emphasis on keeping core tension and control throughout the flow. This leads to a more solid midsection and can help improve posture and reduce lower back painsynergyperformanceinstitute.com.au. Additionally, supporting your body in various positions (like a beast crawl stance) strengthens the smaller stabilizer muscles around your shoulders, hips, and spine. For example, holding your weight on one arm in a “side kickthrough” helps build shoulder stability. Over time, practitioners often report feeling more resilient and “connected” through their whole body, as weak links get strengthened.
- Endurance and Conditioning: Don’t underestimate the cardio aspect – crawling and jumping around can get you winded fast. These workouts double as conditioning drills. A few rounds of bear crawls or a 5-minute Animal Flow sequence will drive up your heart rate and test your muscular endurance. In the college study mentioned earlier, even though the Animal Flow group didn’t show markedly higher maximal strength gains than the control, both groups improved endurance – and the Animal Flow folks were moving their bodies for longer periods, totaling roughly the same weekly exercise minutes gcc.edugcc.edu. Essentially, you build the ability to sustain activity using your own body weight as the resistance. This kind of endurance can translate to better stamina in other workouts and sports.
- Playful Enjoyment and Stress Relief: One of the less “measurable” but hugely important benefits is that these workouts are enjoyable – which means you’re more likely to stick with them. The playful nature of mimicking animal movements adds an element of fun that keeps workouts from feeling like a choresynergyperformanceinstitute.com.au. Many people find crawling and flowing on the ground oddly therapeutic; it can bring out a childlike joy. There’s mental relief in getting down on all fours and moving freely, rather than obsessing about the number on a barbell. Exercise itself is known to reduce stress, and the rhythmic, flowing motions of Animal Flow can have an almost meditative effect synergyperformanceinstitute.com.au. You might find yourself smiling or laughing during a session – something that doesn’t always happen with traditional workouts. This boost in mood and reduction in stress makes it easier to stay motivated. After all, fitness that feels like play is the kind you look forward to doing.
In short, primal movement and Animal Flow can make you stronger, more limber, more balanced, and even happier. They take a holistic approach – working many muscles at once, in natural ways – so you get a lot of bang for your buck. And while no single workout is a magic bullet, adding some “animal” into your routine can fill gaps left by conventional training. (For example, if you only lift weights, you might build strength but not mobility; a few animal movements can help bridge that gap gcc.edu.) It’s this combination of physical results and enjoyment that has so many people raving about primal movement workouts.
Animal-Inspired Exercises to Try
What do these primal moves actually look like? Here are a few classic exercises from the primal/Animal Flow toolbox to paint the picture:
- Bear Crawl (Beast Crawl): A foundational move where you crawl on all fours with your knees hovering just off the ground, moving opposite hand and foot together. Keep your hips low like a stalking bear. Benefits: Strengthens shoulders, quads, and core; boosts coordination and cardio. (In Animal Flow, a slow controlled bear crawl is called the “Traveling Beast”embodiedmovement.co.)
- Crab Walk: Another quadrupedal crawl but face up – hands and feet on the ground, belly toward the sky. You “walk” forward or backward like a crab. Benefits: Opens up the shoulders and chest, works arms, glutes, and hamstrings, and improves wrist mobility. (Animal Flow’s “Traveling Crab” is the same idea embodiedmovement.co.)
- Ape Squat and Jump: Drop into a deep squat, hands touching the ground between your feet (like an ape knuckle-walking), then propel yourself forward or sideways in a little hop. Land back in a squat. Benefits: Increases hip and ankle mobility, builds leg power and agility, and is just plain fun – you’ll feel like a playful chimpanzee bounding around.
- Frogger (Deep Squat to Plank): From a deep squat position, place your hands on the floor and hop your feet back to a plank (push-up position), then hop them forward back into the squat. Repeat fluidly. Benefits: Full-body conditioning – works legs, arms, and core while improving hip flexibility. It’s a bit like burpees but with a primal twist.
- Scorpion Reach: From a plank or push-up position, you lift one leg, bend the knee, and twist that leg over your back, arching like a scorpion’s tail reaching over. This rotational move opens the spine and hips. Benefits: Great for spinal mobility, hip flexor stretch, and activating the posterior chain (backside muscles). It also improves balance and body control in a rotated position.
- Loaded Beast to Front Step (Panther Step): Start crouched on all fours (a “beast” position), then explosively step one foot outside your hand, coming into a low lunge – similar to how a panther might pounce forward. Then step back to the beast and repeat on the other side. Benefits: Develop leg and core strength, hip mobility, and the ability to transition explosively from the ground to a lunge. It’s a staple transition move in many Animal Flow sequences.
These are just a taste – there are many more movements (like the Lizard Crawl, Side Kick-throughs, Reaching Gorilla, etc.) in the repertoire. You can practice them individually or link several moves together into a continuous flow. For instance, you might go from a Bear Crawl into a Crab Reach, then do a Frogger, creating your own little animalistic choreography. Start with the basics and gradually mix in new moves as you get more comfortable.
Great for All Fitness Levels
One fantastic aspect of primal movement training is how adaptable it is. Whether you’re an elite athlete or just starting your fitness journey, you can tailor these workouts to your level. For beginners or those getting back in shape, primal exercises are approachable because you can use just your body weight and simple movements. Dr. Peck emphasizes that these natural, compound exercises can benefit people of all ages and fitness levels health.clevelandclinic.org. You don’t need to be able to do a single pull-up or push-up to begin – even just crawling slowly on your hands and knees is a valid starting point. In fact, many physical therapists incorporate basic crawling and squatting drills for those with limited mobility because they rebuild foundational strength.
At the same time, primal movement can scale up to challenge even the very fit. Advanced practitioners add speed, intensity, or complexity to the moves: for example, doing explosive jump transitions, balancing on one arm, or stringing together long flows of 10+ movements. Athletes use these exercises to improve mobility, agility, and core strength as a cross-training tool. Because you’re moving in every plane and recruiting stabilizer muscles, even a strong weightlifter or runner may find weak spots to improve. And since you can always make the moves harder (try doing a bear crawl uphill or a plyometric frog hop), the intensity ceiling is quite high.
The key is to progress gradually. Experts warn against jumping straight into the crazy moves you might see online – like vaulting into a handstand or leaping between monkey bars – without building a foundation first theguardian.com. The good news is that virtually every primal move has simple variations and tougher variations. Can’t do a full crab walk? Start by lifting your hips off the ground and holding for 10 seconds to build shoulder strength. Bear crawls too hard? Try it with your knees on the ground first, or just practice a high plank hold to get core stability. On the flip side, if standard crawls become easy, you can speed them up or add obstacles (cones, bands, etc.) to increase difficulty. This scalability means anyone can benefit: it’s “one size fits you.” Just listen to your body and increase the challenge as you gain confidence.
It’s also worth noting that primal movement training is relatively low-impact (you’re usually close to the ground, not pounding your joints with heavy weights or jumps), so it can be joint-friendly when done correctly. However, proper form is essential – moving incorrectly can still lead to injury, just as with any exercise. If you have pre-existing issues (like knee or wrist pain), you may need to modify certain moves or consult a trainer. Overall, with sensible practice, primal workouts can be safe and effective for a broad range of ages and abilities, from kids who naturally love crawling around to seniors looking to maintain functional movement.
Getting Started: How to Safely Explore Primal Movement
Excited to try moving like an animal? Here are some tips to help you get started with primal movement or Animal Flow safely and enjoyably:
- Begin with the Basics: It’s best to start with just one or two simple movements to get a feel for it. A great entry move is the classic bear crawl. Try crawling on all fours (knees bent, knees hovering off the floor) forward for a few steps, and then backward. You’ll likely be surprised how quickly your core and limbs light up – even a few yards can be challenging! theguardian.com Take it slow and focus on form. Other beginner-friendly moves include the deep squat (just sitting into a full squat hold), inchworms (walking hands out to plank and back), or a modified crab hold (lifting your butt off the ground). Mastering these will build the strength and mobility needed for more complex exercises.
- Short Sessions & Warm-Ups: You don’t need to immediately devote an hour to primal training. In fact, you can sprinkle these movements into your current routine. Jeffrey Buxton, the exercise scientist who studied Animal Flow, suggests adding 5-10 minutes of quadrupedal movement as part of your warm-up or on active rest days gcc.edu. For example, do a two-minute crawl before lifting weights, or a short Animal Flow sequence in the morning to wake up. As you get comfortable, you can extend the time or string more moves together. Always include a quick warm-up (like arm circles, hip circles, or wrist stretches) before doing animal movements, as they do put pressure on your wrists and require limber joints. A brief cool-down (stretching out your back, hips, and shoulders) afterward will help recovery blog.ultrahuman.com.
- Learn from Resources or Classes: While you can just jump in on your own, it helps to follow a guided program initially to ensure you’re doing the movements correctly. The good news is there are lots of resources available. YouTube has plenty of free primal movement or Animal Flow tutorials. There are also books and online programs (for instance, Animal Flow has official video courses and other systems like GMB Elements provide structured lessons at theguardian.com). If you prefer in-person guidance, check if any local gyms or trainers offer Animal Flow classes – it’s increasingly being offered at studios and even big-box gyms as people demand it. Having a trained instructor can be invaluable, as they’ll cue your form (e.g. “keep your back flat while crawling” or “don’t flare your elbows on that jump”) to keep you safe and get the most benefit.
- Focus on Form and Safety: Just as with traditional exercises, proper form is everything. Move in a controlled manner before you try to move fast. For example, in a bear crawl, keep your back flat and knees low; in a squat, keep heels down and chest up. Avoid pushing into any painful range of motion. If a certain position hurts (say, too much pressure on your wrists), modify it – you could go on fists or forearms, or use a pad under your hands. Be mindful not to overextend joints; as Dr. Peck notes, even something like a lunge can cause injury if you push it too far or use bad form health.clevelandclinic.org. One common mistake is attempting advanced moves you saw on Instagram without preparation theguardian.com. Remember, those agile “movement pros” you see have often been training for years. It’s better to progress step by step than to end up with a tweaked shoulder from an ambitious jump. If you have any chronic injuries or conditions, consider consulting a physical therapist or trainer who understands primal movement, just to get personalized guidance.
- Make It Fun and Listen to Your Body: The beauty of primal movement is in its playfulness, so keep that spirit alive as you practice. Put on some music, turn it into a game (maybe crawl tag with your kids, or an obstacle course for yourself), and enjoy the process of discovering what your body can do. Some days you might just gently flow for mobility; other days, you might crank up the intensity and break a serious sweat. Go at your own pace and celebrate small wins – maybe today you crawled 10 feet farther, or your hips feel looser in that frog hop. This isn’t a competition or something to “perfect” overnight; it’s a new skill and fitness journey to explore. As long as you stay consistent, you’ll gradually notice progress in strength, control, and flexibility. And if you ever feel overly sore or fatigued, give yourself rest – the goal is to build your body up, not break it down.
By following these tips, you’ll build a solid foundation in primal movement. Many people find that once they start, they love how different it feels from rote gym workouts. It can rekindle a sense of play and connection with your body. Just be patient and curious, and pretty soon you’ll be flowing through your own animal-style workouts with confidence.
Embrace the Movement: Final Thoughts
Primal movement and Animal Flow are more than just fitness fads – they represent a shift toward more natural, holistic exercise. By crawling, jumping, twisting, and turning, we engage our bodies in the way they were meant to move, building strength that’s practical and agility that’s useful in everyday life. Perhaps equally important, these workouts remind us that exercise can be joyful. There’s something liberating about dropping down to the ground and moving without inhibition – it taps into a primal instinct and childlike freedom that many of us didn’t realize we missed. As one expert noted, this approach can be “a way of reconnecting with our natural selves”theguardian.com, helping us feel more in tune with our bodies.
The rise of primal and animal-inspired workouts is a refreshing antidote to the high-tech, numbers-driven fitness culture. You don’t need fancy gear or a smartwatch to do a bear crawl – just a bit of space and a willingness to try something new. And despite how unconventional it may look, you’ll be joining professional athletes, trainers, and plenty of everyday folks who have discovered the benefits of going back to basics. From functional strength and improved mobility to stress relief and pure fun, the benefits speak for themselves.
So, if you’re intrigued, why not give it a try? Start small – maybe add a little crawling or an “animal flow” sequence to your next workout and see how you feel. You might be humbled at first (these moves are sneaky-tough!), but stick with it. Over time, you’ll likely discover new levels of strength, balance and confidence in movement. Plus, you’ll have a blast doing it. After all, fitness doesn’t have to be all steel plates and treadmills. Sometimes the path to a fitter, healthier you might just be on all fours, crawling right there on the living room floor or out in the grass. Embrace your inner animal, enjoy the journey, and watch your body transform in ways you never imagined – strong, agile, and ready for anything life throws your way. It’s time to unleash your inner beast and flow into a new era of fun, functional fitness!
Sources:
- Cleveland Clinic – What Are Primal Movement Workouts? health.clevelandclinic.orghealth.clevelandclinic.org
- Grove City College research news – Study finds primal workout benefits gcc.edugcc.edu
- Ultrahuman Blog – Animal Flow: Getting Back to Your Roots blog.ultrahuman.comblog.ultrahuman.com
- The Guardian – “Is moving like an animal the secret to good health?”theguardian.comtheguardian.com
- Synergy Performance – 9 Reasons to Try Animal Flow synergyperformanceinstitute.com.ausynergyperformanceinstitute.com.au
- Men’s Health – What People Mean by “Primal Movement” Workouts menshealth.commenshealth.com
- Embodied Movement – Animal Flow Workout Review embodiedmovement.co
- Guardian (TikTok popularity clip) heguardian.com
