Can Walking on All Fours Improve Your Strength? Expert Reacts To The Viral Trend

A new fitness trend is gaining attention on social media: walking on all fours. Called "quadrobics" or quadrupedal movement, this exercise style mimics how animals walk, run, or jump on all fours, combining strength, balance, and coordination. Many are curious: can walking on all fours actually improve strength? 

To understand this viral fitness craze better, we spoke with fitness expert Varnit Yadav, who shared his insights on the benefits, risks, and suitability of this unique workout method.

What Is Quadrupedal Movement or “Quadrobics”?

 

 

 

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“Quadrupedal movement simply means moving on all fours,” explains Varnit Yadav. “It includes exercises like crab walks, bear crawls, and animal flow movements that simulate animal-like crawling or running.” This form of training challenges the body differently from usual bipedal movement. It requires engaging multiple muscle groups, improving joint mobility, and enhancing coordination between upper and lower body parts.

Pros and Cons of Walking on All Fours

Varnit says, “This can be a fun, occasional workout that challenges your muscles and balance in new ways.” Some benefits include:

• Building upper body strength (shoulders, arms, chest)
• Enhancing core stability and coordination
• Improving joint mobility, especially in wrists, hips, and knees
• Increasing cardiovascular endurance since these exercises can be intense

However, there are downsides:

• These movements place extra stress on shoulders and knees
• People are not naturally adapted to moving on all fours, so risk of injury is higher without proper technique
• They can tire you out faster than familiar exercises

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Who Should Try Quadrupedal Movement?

Varnit stresses, “You must assess your fitness level before starting. These exercises require good upper body strength, lower body coordination, joint health, and baseline cardio fitness.”

Beginners should start slow with basic moves like crab walks and bear crawls and gradually increase intensity. Hiring a coach or trainer is a good idea to learn proper techniques and avoid injury.

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Tips for Safe Practice

• Warm up well before attempting quadrupedal exercises
• Focus on controlled movements to protect joints
• Build up shoulder and knee strength with complementary training
• Take breaks as needed and listen to your body to avoid overexertion
• Consult a fitness professional to personalise the workout plan

A study published in the Journal of Strength and Conditioning Research found that quadrupedal locomotion exercises effectively enhanced core strength, shoulder stability, and neuromuscular coordination in participants over eight weeks. Subjects showed improved balance and functional fitness, indicating real benefits for daily movement and athletic performance.

“Walking on all fours is definitely not a replacement for traditional workouts, but can be a valuable addition for those wanting to challenge their body differently. It’s great for athletes or fitness enthusiasts who want to improve functional fitness and muscular balance,” says Varnit.

He adds, “If you’re new to exercise or have joint problems, ease into it carefully or choose safer alternatives. Your body isn’t naturally designed for moving on all fours, so caution is key.”

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Conclusion

Walking or moving on all fours is an intriguing trend that blends fitness with playful primate mimicry. As Varnit Yadav points out, it may work as a supplementary movement tool but comes with risks, especially for unprepared bodies. If you're curious, start slow, be cautious, and don’t abandon your tried-and-true strength workouts. The viral movement may inspire your routine, but it likely won’t replace it.