Primal Squat - Complete Exercise Guide

Primal squats are a variation of traditional exercise squats. It is a unique and effective exercise that can help you build strength, flexibility, and mobility. Primal squats, also known as deep squats or third-world squats, are a natural movement pattern that humans have been performing for thousands of years.

Unlike traditional squats that mainly target the lower body, primal squats engage multiple muscle groups and joints, including the hips, knees, ankles, and spine.

In this post, we will explore primal squats, their benefits, how to perform them correctly, tips to perform them easily, and some alternatives. So, let’s dive in and discover the power of primal squats!

What are Pimal Squats?

Primal squats, also known as deep squats, are a type of squat exercise that involves squatting down until your buttocks are lower than your knees. This type of squatting is considered a natural, primal movement pattern that humans have been doing for thousands of years. This variation of squats is extremely popular in Asian countries like India.

Primal squats are a highly effective way to build strength and endurance in the lower body, including the glutes, quadriceps, hamstrings, and calves. They can also improve mobility and flexibility in the hips, knees, and ankles.

Primal squats not only provide benefits for the lower body but are also known to help the body internally and deliver positive benefits regarding some diseases.

How to Perform The Primal Squats

Step-By-Step Instructions

Here are steps that you can follow to perform the primal squats correctly and venture their benefits:

To perform a primal squat, stand with your feet shoulder-width apart and your toes pointed slightly outward.
Now, start lowering your body down, bending at the knees and hips as if you are performing a squat.
Make sure to keep your chest up, and your back straight, and maintain your posture.
Your knees can go over your feet and a little outwards of your feet. It is not recommended to put your knees inwards.
Squat down as low and deep as you can while maintaining proper form.
Try your strength and stay at the lowest position for around 30-60 seconds. If your body allows then you can even continue staying in the deep position.
You should try repeating the primal squats for 2-3 rounds.

Video Guide

If you feel any pain in the knee joint or the ankle joint, make sure to check your form and if the pain continues then do not push yourself too far and gradually increase your strength. You can add some mobility exercises to your routine to increase flexibility and mobility in your joints.

Primal Squats Benefits

Primal squats, also known as deep squats, have numerous benefits for overall fitness and health. Here are some of the benefits of performing primal squats.

Increased Strength

Primal squats are a compound exercise that targets multiple muscle groups including the quadriceps, hamstrings, glutes, and calves. Performing primal squats can help build strength and muscle mass in these areas, which can improve overall athletic performance.

A study has shown that performing a full squat or deeper squat training can help strengthen and develop the lower limb muscles.

Improved Flexibility

Primal squats require a full range of motion, which can help improve flexibility and mobility in the hips, knees, and ankles. This can be especially beneficial for individuals who sit for long periods of time or have tight hip flexors.

Enhanced Balance And Stability

Primal squats require a significant amount of core and lower body strength, which can improve balance and stability. This can be especially helpful for older adults or individuals with balance issues.

By working your lower body muscles and improving mobility, primal squats can also help increase joint stability and reduce the risk of injury.

Increased Calorie Burn

The primal squat is a high-intensity exercise that can burn a significant amount of calories. Incorporating primal squats into a workout routine can help individuals achieve weight loss goals.

Although it may not seem a good exercise to burn calories, primal squats still require a significant amount of energy to perform. Thus, they can burn a good amount of calories as well.

Improved Posture

Primal squats can help improve posture by strengthening the muscles in the lower back. It can also help in strengthening your lower body and core muscles, which can help you stand taller and reduce the risk of back pain.

Primal Squats – Muscles Worked

A person performing primal squats — kovaciclea/iStock

Primal squats also known as deep squats work a variety of muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core muscles, including the abdominals and lower back muscles, as well as the secondary muscles in the feet and ankles.

The deep squatting position can also help improve hip mobility and flexibility. Additionally, primal squats can be extremely beneficial in a full-body workout as it is a compound exercise and can be an effective exercise for building overall strength and endurance.

Check Out: Kneeling Squat – Complete Exercise Guide

Tips to Increase Mobility and Perform Primal Squats Easily

Primal squats are effective exercises for strengthening the lower body muscles and improving overall body mobility. However, performing primal squats can be difficult, especially if you have limited mobility in your hips, knees, or ankles. Below are some tips to help increase mobility and perform primal squats more easily.

Stretch regularly: Incorporating regular stretching into your fitness routine can help increase flexibility and mobility in the hips, knees, and ankles, making it easier to perform primal squats.

Practice proper form: Proper form is critical when performing primal squats. Make sure your knees are tracking over your toes, your heels are grounded, and your back is straight.

Use support: Using support, such as a pole or a chair, can help you maintain proper form and balance when performing primal squats.

Start slow: If you are new to primal squats or have limited mobility, start slow and gradually increase the depth of your squat over time.

Strengthen your core: A strong core can help you maintain proper form and balance when performing primal squats. Incorporate core-strengthening exercises, such as planks and crunches, into your fitness routine to build more core strength.

By following these tips, you can increase mobility and perform primal squats more easily. Remember to always listen to your body and do stop if you encounter any pain or discomfort.

Alternatives to Primal Squats

Here are some of the alternatives to primal squats you should definitely give a try.

Sumo Squat

Sumo squats are a variation of the traditional squat exercise that specifically targets the inner thigh muscles or adductors. They are named after the wide stance used in sumo wrestling, with the feet positioned wider than shoulder-width apart and the toes pointing outward. Here’s how to perform sumo squats:

Stand with your feet wider than shoulder-width apart, toes pointing outwards at a 45-degree angle.
Engage your core muscles and make sure to keep your back straight.
Lower your body down by bending your knees and pushing your hips back, as if you are sitting on a chair.
Make sure your knees are wider than they would be in a standard squat, and your weight is evenly distributed between the heels and the balls of your feet.
Squat down as low as you can, ideally until your thighs are parallel to the ground. Keep your chest up and your gaze forward.
Pause at the bottom of the squat, then push through your heels to stand back up
Repeat for 10-15 reps and 3-4 sets.

To increase the intensity of sumo squats, you can hold a dumbbell or kettlebell in front of your chest or perform them using a resistance band. Sumo squats can be a great exercise for building lower body strength and improving overall fitness.

Wall Sit

Wall sits are a simple but effective exercise for building lower body strength and endurance. They primarily target the quadriceps but also work the glutes, hamstrings, and calves. Here’s how to perform the wall sit:

Find a wall and stand with your back against the wall making sure your feet are shoulder-width apart.
Slide down the wall until your knees are bent at a 90-degree angle as if you are sitting in a chair.
Make sure your feet are hip-width apart and your knees are directly above your ankles.
Keep your back straight and pressed against the wall, and engage your core muscles.
Hold the position for 30 seconds to 1 minute, or as long as you can comfortably maintain it.
To come out of the wall sit, slowly slide up the wall until you are standing upright again.
Try repeating for 2-3 rounds.

To increase the intensity of wall sits, you can hold a weight or use resistance bands. Wall sits can be a great addition to your lower body workout routine, and can be done virtually anywhere with a wall. As with any exercise, be sure to listen to your body and stop if you experience any pain or discomfort.

Weighted Squats

Weighted squats are a popular exercise for building lower body strength and muscle mass. It is a progressive variation of the standard bodyweight squats. Here’s how to perform them:

Stand with your feet shoulder-width apart and your toes pointing forward.
Hold a dumbbell, kettlebell, or barbell across your shoulders, with your hands gripping the weight.
Engage your core muscles and keep your back straight while maintaining your posture.
Lower your body down by bending your knees and pushing your hips back. Maintain your balance.
Make sure your knees are tracking in line with your toes, and your weight is evenly distributed between your heels and the balls of your feet.
Squat down as low as you can, ideally until your thighs are parallel to the ground. Keep your chest up and your regard forward.
Pause at the bottom of the squat, then push through your heels to stand back up.
Repeat for 8-12 reps and 3-4 reps with your desired weights.

To increase the intensity of weighted squats, you can increase the weight of the dumbbell, kettlebell, or barbell you are holding or perform them using a higher resistance band. Weighted squats can be a great exercise for building lower body strength and muscle mass.

Summary

In conclusion, primal squats are a highly effective exercise that can help improve strength, endurance, and mobility. By incorporating primal squats into your fitness routine, you can target multiple muscle groups in the lower body while also engaging your core and improving your overall balance and stability.

Some of the alternatives to primal squats include sumo squats, wall sits, and weighted squats. All these exercise work mostly the same muscles groop as the primal squats and can help you provide massive gains in the lower body.

Whether you are a beginner or an experienced fitness enthusiast, there are many tips and techniques you can use to perform primal squats safely and effectively. By following the guidelines outlined above and practicing proper form and technique, you can increase your mobility and perform primal squats with ease.

So make sure to give primal squats a try and see the many benefits they can bring to your overall health and fitness.

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Bhuvi

Bhuvi is a dedicated fitness expert with 7+ years of experience. He specializes in creating personalized workout plans and nutrition programs. Bhuvi's interest in health and wellness started at a young age, and he believes in the power of exercise and nutrition for a healthy body. He has also written several articles and blog posts on topics ranging from exercise and nutrition to mindfulness and self-care.