The ‘on All Fours’ Fitness Trend Is Real (but That Doesn’t Make It Any Better)
While browsing fitness content on TikTok or Instagram, you might come across something that makes you wince: videos of people running on all fours. Sometimes they’re muscular men in military fatigues , and sometimes they’re people in furry masks and tails, gracefully bounding through parks.
This movement combines elements of parkour, gymnastics, and animal movement to create workouts that are part fitness routine, part creative expression, and part “primitive movement.” Welcome to “quadrobics,” the latest fitness trend that’s literally taking people back to basics—or, more specifically, the movements our four-legged friends have never abandoned.
My colleague Lindsay Ellefson recently recommended compound movements as an alternative way to exercise. I agree that the idea that getting on all fours can make a workout more enjoyable, especially if you’re struggling with your workout, has merit. I’m not trying to discourage you from running on all fours. I’m just reminding anyone looking to follow the latest fitness trends that both legs can do the job, too.
What is a quadrobic?
At its core, quadrobics is all about moving around on all fours, using a variety of animal-inspired shapes. A quick search of TikTok reveals that there’s an added cultural element to the practice: the aesthetic component — including animal ears, tails, and masks — has become as important as the physical exercise itself. If that’s not your thing, the fitness component is still all about tapping into your animal instincts. You can crawl like a bear, hop like a bunny, or slink like a big cat, often incorporating leaps, rolls, and other dynamic moves.
Despite its unusualness, quads do have some significant health benefits. Moving on all fours engages the entire body in a way that traditional upright exercises often fail to do. Quads require significant core strength, work the shoulders and arms in weight-bearing positions, and develop coordination and balance.
Four legs are good, two legs…also good
The appeal of the quad is undoubtedly partly due to its visual novelty and social media shareability. In an age where fitness influencers are constantly looking for the next hot trend, animal-like moves are sure to set you apart from the crowd of kettlebell swings and burpees. The costume adds an extra layer of engagement, attracting communities interested in alternative identities, cosplay, and self-expression.
While quad bike enthusiasts are the center of attention on social media, it is worth remembering that humans have evolved and learned to move quite confidently on two legs. Running, walking, jumping, dancing, cycling, swimming – the list of highly effective exercises that can be performed on two legs is almost endless. It is also worth noting that the transition to all fours is associated with a certain risk: without the right technique, you can easily injure your wrist or shoulder while supporting your body weight.
Both two-legged and four-legged exercises will benefit you.
Looking to build functional strength? Two-legged squats, lunges, and deadlifts are all good options. Looking for coordination exercises? Try dance, martial arts, or agility exercises. Looking for a mind-body connection? Yoga is a practice that’s been honed over centuries. The beauty of bipedal movement is its versatility: You can go from a gentle walk to an intense sprint using the same basic mechanics you’ve been perfecting since you learned to walk as a child. While quad bikers hop and crawl their way to their fitness goals, the rest of us can take comfort in the fact that the bipedal machine’s design is impressive in its own right.
The most important thing is not how many limbs are involved in an exercise, but that you are moving your body regularly in a way that challenges you, brings you satisfaction, and supports your long-term health. I love that people are increasingly willing to explore unconventional forms of movement and challenge traditional ideas about what exercise should look like. This openness to experimentation is valuable, whether it’s quads, pole dancing, axe throwing, or rediscovering the joy of playground equipment.
Bottom line
The real secret is to find forms of movement that you truly enjoy and can maintain over the long term. For some, this may truly be their inner wolf. For others, it may be as simple as a daily walk, a weekly game of tennis, or a regular yoga class. The “best” workout is the one you’ll actually do regularly. If putting on animal ears and practicing bear crawls brings you joy and gets you moving, there’s nothing wrong with embracing your wild side. Just remember: your perfectly adequate human legs have gotten you this far in life. They’re probably ready for whatever fitness challenge you throw at them next.