The 9 Primal Movements and Their Importance in Longevity and Lifespan

Modern science is finally catching up to what our ancestors knew intuitively: movement is medicine. But not just any movement. To build a resilient, functional body that ages gracefully, we must return to the foundational patterns that defined human movement for millennia. These are known as the primal movement patterns.

Below, we’ll walk through the 9 primal movements and explore why each is critical for optimizing lifespan, mobility, and independence as we age.

1. Squat

The squat mimics the motion of sitting and standing—movements we perform daily. It strengthens the quads, glutes, and core, supports hip and ankle mobility, and helps preserve independence in older age.

Longevity Benefit: Strong legs are directly associated with lower risk of falls and improved insulin sensitivity.

Examples: Bodyweight squat, goblet squat, barbell back squat

2. Hinge

This pattern primarily works the posterior chain—hamstrings, glutes, and spinal erectors. The hinge teaches proper lifting mechanics and protects the spine.

Longevity Benefit: Preserves back health and reduces risk of injury from everyday lifting.

Examples: Glute bridge, deadlift, kettlebell swing, Romanian deadlift.

3. Lunge

Lunges challenge balance, single-leg strength, and coordination. They are particularly important for gait and fall prevention.

Longevity Benefit: Improves neuromuscular control and symmetry, key for maintaining mobility.

Examples: Forward lunge, reverse lunge, split squat.

4. Push

Whether it’s pushing a door or lifting yourself off the ground, this movement pattern is crucial for upper-body strength.

Longevity Benefit: Maintains functional upper-body strength and bone density.

Examples: Push-up, overhead press, bench press.

5. Pull

Pulling patterns target the back muscles and grip strength, which is a proven predictor of overall mortality.

Longevity Benefit: Enhances posture, reduces fall risk, and supports spinal alignment.

Examples: Pull-up, row, lat pulldown.

6. Twist (Rotation)

Rotational movements are often neglected but essential for core health and spine mobility.

Longevity Benefit: Prevents spinal stiffness and enhances functional strength for real-world tasks.

Examples: Russian twists, cable rotations, medicine ball throws.

7. Gait (Locomotion)

Walking, crawling, and running are primal ways of navigating the world. This pattern connects everything.

Longevity Benefit: Improves cardiovascular health, cognitive performance, and emotional well-being.

Examples: Russian twists, cable rotations, medicine ball throws.

8. Brace (Anti-Movement)

Stabilizing movements like planks help strengthen the deep core muscles and protect the spine during motion.

Longevity Benefit: Prevents injuries, supports posture, and enhances balance.

Examples: Plank, dead bug

9. Carry

Loaded carries, like the farmer’s walk, build total-body strength, core stability, and grip endurance.

Longevity Benefit: Trains functional strength, postural control, and improves cardiovascular resilience.

Examples: farmer’s walk, overhead carry

Why Flexibility and Balance Also Matter

While the primal movement patterns form the foundation of physical health, flexibility and balance training ensure your joints move freely and your nervous system remains sharp.

• Flexibility reduces injury risk, improves circulation, and allows full access to movement patterns.
• Balance is essential in preventing falls—the #1 cause of injury-related death in people over 65.

Including yoga, tai chi, dynamic stretching, and balance drills rounds out a true longevity movement practice.

Conclusion

The 9 primal movements represent the core of what it means to move like a human—efficiently, powerfully, and safely. When you train these patterns regularly and combine them with balance and flexibility work, you not only build strength and mobility but also future-proof your body against injury, frailty, and functional decline. Whether you’re in your 30s or your 70s, it’s never too late to move with purpose. Make these movements a lifelong habit, and you’ll be investing in one of the most powerful tools for longevity: your body in motion.