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 callisthenics,” 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 on the front of the thigh, the quadratus lumborum in the lower back, the quadriceps surae in the calves, and the quadriceps femoris, which encompasses all the muscles in the group and forms the major muscle mass of the thigh. These muscles are crucial for general movement and maintaining mobility as we age. According to Akande, they “help with spinal stability and lateral movement, knee extension and leg raising, and ankle control and foot movement.”
While scrolling through TikTok for quadrobics videos might reveal some of the quirkier aspects of the sport—like incredibly flexible individuals dressed as cats prancing around—learning functional movement can greatly benefit our health. For instance, bear crawls, a favourite among personal trainers, involve moving forward on your hands and feet, mimicking a bear’s movement. According to Akande, this exercise alone can enhance strength, coordination, and agility by engaging the core, shoulders, and legs.
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 I found quite challenging. “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—many of these movements are incredibly challenging. However, as the saying goes, the more difficult something is, the more you need to do it. The beauty of quadrobics-style exercises is that they can easily be incorporated into your existing routine. Akande concurs: “It’s an adaptable and versatile workout, which is one of the reasons it’s growing so quickly in popularity,” she says. “You can customise 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 needed, it’s a free and effective way to get fit.
So, will you give it a try? If you're interested and a total beginner, Akande recommends starting with a few sessions with a professional to ensure proper form and prevent injury. Alternatively, you can explore online tutorials and videos for guidance.
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