From forest bathing to cold water swimming, getting reacquainted with the natural world has been high on our collective agendas during the past couple of years. And a new fitness trend—that has garnered over 350K views on TikTok—potentially brings this craze to a peak. Say hello to quadrobics, a style of exercising that sees devotees using all four limbs, to “mimic the movements of various animals,” explains Tomi Akande, a personal trainer at UNTIL.
There is method in the madness: “Quadrobics is a way of exercising that combines elements of aerobics and calisthenics,” explains Akande. “It’s designed to engage all four limbs simultaneously, providing a really effective full-body workout.” Not only does a quadrobics workout enhance strength and agility, but coordination too, since it targets a group of muscles “referred to collectively as the ‘quad’ muscles, which are crucial for a variety of daily activities and overall body stability,” says Akande.
This group of muscles includes the quadriceps (the muscles on the front of the thigh), quadratus lumborum (in the lower back), quadriceps surae (in the calves), and quadriceps femoris (which encompasses all the muscles in the group, and forms the major muscle mass of the thigh). As well as being excellent for general movement—and longevity of it, as we get older—these muscles “help with spinal stability and lateral movement, knee extension and leg raising, and ankle control and foot movement”, says Akande.
While a peruse at those sharing their quadrobics moves on TikTok might show some of the weirder sides of the sport—there are a lot of incredibly flexible people dressed up as cats, prancing around—learning how to move in a functional way can pay dividends to our health. Examples of different movements include bear crawls—which are a personal trainer favorite—where you “move forward on your hands and feet, mimicking a bear’s movement.” This, alone, can enhance strength, coordination, and agility by engaging the core, shoulders, and legs, says Akande.
Other key movements include crab walks, where you sit with your hands behind you, lift your hips off the ground, and walk forwards and backwards using your hands and feet to target the triceps, shoulders, and core; or gorilla walks, where you move side to side in a deep squat position with your hands touching the ground, mimicking a gorilla’s moves. “This targets the legs, glutes, and upper body,” Akande continues.
Then there are lizard walks, which—having tried them myself—are difficult. “Move forward in a plank position, bringing one knee to your elbow while advancing the opposite hand,” advises Akande. “This complex movement engages the core, shoulders, and legs, improving overall body coordination.”
As someone with a weak core—and one, admittedly, that reflects hours a day spent at a computer—many of these movements are incredibly challenging. And, as they say, when things are challenging, that’s a sign that one should do them more. What’s good about quadrobics-style movements is that they can be easily worked into your current routine. Akande agrees: “It’s such an adaptable and versatile workout, which is one of the reasons why it’s growing so quickly in popularity,” she says. “You can customize it to suit your specific fitness levels and goals, making it accessible and engaging, which can help you maintain a regular workout habit.” Requiring little more than your own body weight, and perhaps a mat if you need it, it’s a free way to get fit.
So, will you try it? If you are interested—and a total beginner—Akande says it can be wise to do a few sessions with a professional, as they will ensure you’re doing each move correctly in order to prevent injury. However, you can also look to online tutorials and videos for assistance. Nature’s bounty strikes once again.