Monkey Exercise: What It Is, Benefits, and How to Do It

What is a Monkey Exercise?

A "monkey exercise" is a broad term referring to a category of functional, bodyweight movements that mimic the agile, quadrupedal locomotion of primates. These exercises primarily focus on enhancing full-body coordination, strength, mobility, and agility through integrated, multi-planar movements.

Defining the Term: Primal Movement and Animal Flow

The term "monkey exercise" is not a formal or universally standardized exercise name found in traditional exercise science textbooks. Instead, it typically refers to movements derived from "primal movement" or "animal flow" systems. These systems emphasize reconnecting with natural human movement patterns and the agility, strength, and coordination observed in the animal kingdom.

Rather than isolating specific muscles, monkey exercises involve the entire kinetic chain, promoting integrated strength, dynamic balance, and fluidity. They are often characterized by:

• Quadrupedal Movement: Utilizing both hands and feet on the ground.
• Multi-planar Motion: Moving through sagittal (forward/backward), frontal (side-to-side), and transverse (rotational) planes.
• Bodyweight Resistance: Relying solely on the individual's body mass for challenge.
• Emphasis on Flow and Transitions: Smoothly moving from one position or movement to another.

Common Interpretations and Examples

While various movements might fall under this umbrella, the most common interpretation of a "monkey exercise" is the Monkey Walk or Monkey Crawl. This exercise typically involves a low, squatting posture with hands on the ground, moving laterally or forward/backward with coordinated hand and foot placement.

Other related movements that share similar principles include:

• Bear Crawls: Moving on all fours with straight limbs.
• Crab Walks: Moving on all fours with the torso facing upwards.
• Lizard Crawls: Low-to-the-ground, commando-style crawls.
• Specific Parkour/Freerunning Techniques: Agile movements over obstacles that require significant upper body strength, balance, and coordination, often involving vaulting or climbing actions.

For the purpose of this article, we will primarily focus on the Monkey Walk/Crawl as the quintessential "monkey exercise."

Anatomy and Biomechanics: Muscles Engaged

Monkey exercises, particularly the monkey walk, are compound, full-body movements that engage a wide array of muscles and joints dynamically. They demand significant integrated strength rather than isolated muscle activation.

Key muscle groups and anatomical structures involved include:

• Shoulder Girdle: Deltoids, rotator cuff muscles, serratus anterior, trapezius, and rhomboids are crucial for stability, mobility, and power transfer through the upper limbs.
• Core Musculature: Rectus abdominis, obliques (internal and external), transverse abdominis, and erector spinae are highly engaged to stabilize the spine, maintain a low center of gravity, and facilitate efficient limb movement.
• Hip Flexors and Extensors: Psoas, iliacus, gluteus maximus, and hamstrings are active in propelling the body and maintaining the deep squat position.
• Quadriceps and Hamstrings: Work synergistically to support the body's weight, absorb impact, and contribute to propulsion.
• Adductors and Abductors: Inner and outer thigh muscles contribute to hip stability and lateral movement.
• Forearm and Wrist Stabilizers: Given the weight-bearing nature on the hands, these muscles are vital for joint protection and control.

From a biomechanical perspective, monkey exercises challenge:

• Proprioception: The body's awareness of its position in space.
• Kinetic Chain Integration: How different body segments work together seamlessly.
• Cross-Body Coordination: The synchronization of opposite limbs (e.g., right hand with left foot).
• Dynamic Stability: Maintaining balance and control during movement.

Benefits of Incorporating Monkey Exercises

Integrating monkey exercises into a fitness regimen offers a multitude of benefits, particularly for those seeking functional strength, improved mobility, and enhanced athleticism:

• Enhanced Full-Body Strength: Builds practical strength across the entire body, especially in the shoulders, core, and hips, through bodyweight resistance.
• Improved Mobility and Flexibility: Promotes a greater range of motion in the hips, spine, and shoulder joints, counteracting stiffness from sedentary lifestyles.
• Superior Coordination and Agility: Requires and develops high levels of hand-eye-foot coordination, spatial awareness, and the ability to change direction quickly and efficiently.
• Robust Core Stability: Dynamically engages the deep core muscles, leading to a stronger, more resilient trunk that supports all movement.
• Increased Proprioception and Balance: Heightens body awareness and improves the ability to maintain equilibrium in challenging, multi-directional movements.
• Cardiovascular Conditioning: When performed continuously or as part of a circuit, monkey exercises can significantly elevate heart rate, contributing to cardiovascular fitness.
• Joint Health: Moving joints through their full, natural ranges of motion can help lubricate them and maintain their health.
• Neuromuscular Development: Challenges the nervous system to coordinate complex movements, improving communication between the brain and muscles.

How to Perform a Basic Monkey Walk/Crawl (Lateral)

The lateral monkey walk is a foundational "monkey exercise" that serves as an excellent starting point.

Starting Position:

• Begin in a deep squat position, with your feet about hip-width apart and toes pointed slightly out.
• Place your hands on the ground directly in front of you, about shoulder-width apart, fingers spread. Your weight should be primarily on the balls of your feet, hips low.
• Keep your back relatively flat and your core engaged.

The Movement:

1. Initiate with Hands: Shift your weight slightly onto your hands. Simultaneously lift your right hand and your left foot off the ground.
2. Move Laterally: Place your right hand a short distance to your right, and at the same time, place your left foot a short distance to your right, outside of your right hand. Your body will "scoot" or "hop" sideways.
3. Follow with Other Side: Immediately after, lift your left hand and your right foot. Place your left hand to your right (next to your right hand), and your right foot to your right (next to your left foot).
4. Maintain Low Center: Throughout the movement, strive to keep your hips low and your squat position consistent. Avoid standing up or letting your hips rise too high.
5. Continuous Flow: Continue this alternating pattern of hand-foot pairs moving sideways, maintaining a fluid, controlled motion.
6. Reverse Direction: Once you've moved a desired distance in one direction, you can reverse the movement to go back to your starting point, or turn around and continue in the same direction.

Key Cues for Proper Form:

• Engage Your Core: Protect your spine and transfer power efficiently.
• Soft Landings: Absorb impact through your joints, avoiding jarring movements.
• Look Forward: Keep your gaze slightly ahead to maintain balance and direction.
• Control Over Speed: Prioritize form and control, especially when first learning.

Variations and Progression

Once you've mastered the basic lateral monkey walk, you can explore variations to increase the challenge:

• Forward/Backward Monkey Crawl: Perform the same coordinated hand-foot movement, but propel yourself forward or backward.
• Obstacle Negotiation: Crawl over or under low obstacles, or around cones.
• Varying Speed: Increase the speed of your movements for a more intense cardiovascular and agility challenge.
• Monkey Jumps/Hops: Incorporate small jumps or explosive hops between hand and foot placements.
• Adding Resistance (Advanced): While typically bodyweight, advanced practitioners might use a weighted vest or ankle/wrist weights for increased load, though this should be approached with caution to avoid joint strain.

Safety Considerations and Proper Form

As with any exercise, proper form and safety are paramount to prevent injury and maximize benefits:

• Warm-Up Thoroughly: Prepare your joints and muscles with dynamic stretches focusing on the wrists, shoulders, hips, and ankles.
• Listen to Your Body: Pay attention to any discomfort, especially in the wrists, shoulders, or knees. Modify or stop if pain occurs.
• Start Gradually: Begin with short distances and fewer repetitions. As your strength and coordination improve, you can increase duration or intensity.
• Maintain Neutral Spine: Avoid excessive arching or rounding of the lower back. Keep your core tight to support your spine.
• Avoid Hyperextension: Do not lock out your elbows or knees. Maintain a slight bend to protect your joints.
• Appropriate Surface: Perform on a non-slip, cushioned surface if possible to reduce impact on joints.

Who Can Benefit?

Monkey exercises are highly versatile and can benefit a wide range of individuals:

• Athletes: Especially those in sports requiring agility, multi-directional movement, and dynamic balance (e.g., martial arts, team sports, gymnastics, parkour).
• Fitness Enthusiasts: Looking for novel, challenging, and highly functional ways to train their body.
• Individuals Seeking Functional Fitness: Those who want to improve their ability to perform everyday tasks with greater ease and efficiency.
• Movement Practitioners: Anyone interested in exploring primal movement, animal flow, or natural movement systems.
• Rehabilitation (Under Guidance): Can be incorporated into rehabilitation programs for improving joint mobility and stability, but only under the supervision of a qualified physical therapist.

Conclusion

The "monkey exercise," particularly the monkey walk, is a prime example of how primal movement patterns can be harnessed for comprehensive fitness benefits. Far from being a mere novelty, these exercises offer a potent combination of strength, mobility, coordination, and cardiovascular conditioning. By challenging the body to move as an integrated unit, they foster a deeper connection to movement, enhance athletic capabilities, and contribute significantly to overall functional health. Incorporating monkey exercises into your routine can unlock new levels of physical prowess and body awareness, making your fitness journey more dynamic and engaging.