Fitness trends come and go, but every once in a while, one shows up that makes you stop and do a double-take. Imagine being told that crawling like a bear, walking like a crab, or trotting like a horse could be the key to getting fitter, stronger, and more agile. Sounds wild, right? Yet that’s exactly what quadrobics promises — a no-equipment workout that gets you moving on all fours while giving your entire body a serious challenge.
What is quadrobics?
Unlike traditional aerobics, which typically relies on rhythmic leg movements like jogging, stepping, or dancing, quadrobics puts equal emphasis on the upper and lower body. Quadrobics is a full-body workout that mimics the movements of four-legged animals. Crawling, jumping, and balancing — all of these are done using both hands and feet in synchronised motion.
According to Women’s Health, “Quadrobics, or 'quads', is the latest exercise technique set to take the fitness world by storm. It consists of exercises that require people to get on all fours, including trotting and cantering. The routine requires no equipment and is proven to boost agility and strength. It’s a challenging exercise trend that can help improve people’s coordination, balance and mobility.
What are a few quadrobic exercises?
Here are a few exercises as reported by Vogue-
Bear crawl
One of the most popular moves is the bear crawl. This personal trainer's favourite involves moving forward on your hands and feet, mimicking a bear’s lumbering stride. It’s a deceptively simple move that works your core, shoulders, and legs all at once, building strength, coordination, and agility.
Crab walk
Then there’s the crab walk. To do it, you sit with your hands behind you, lift your hips off the floor, and walk forward or backwards. This quirky exercise targets the triceps, shoulders, and core, while also improving balance.
Gorilla Walk
Another variation is the gorilla walk, where you squat low and move side to side with your hands brushing the ground, firing up the legs, glutes, and upper body.
Quadrobic benefits
But the real magic of quadrobics lies in its benefits, as pointed out by Women's Health-
- The routine is incredibly efficient because it engages multiple muscles at the same time. The constant core engagement helps shed fat while strengthening the glutes, back, arms, and legs.
- Beyond strength, quadrobics improves balance and flexibility, keeping joints mobile.
- There are also cardiovascular perks. Quadrobics supports heart health, lowers blood pressure, and reduces the risk of conditions like type 2 diabetes.
- For many, though, the mental benefits are just as important. Moving playfully on all fours adds variety to workouts, keeping boredom at bay and reducing stress. This lighthearted yet challenging routine can lift moods and motivation — and if you’re up for it, you can even rope in friends or family to make it more fun.
What is quadrobics?
Unlike traditional aerobics, which typically relies on rhythmic leg movements like jogging, stepping, or dancing, quadrobics puts equal emphasis on the upper and lower body. Quadrobics is a full-body workout that mimics the movements of four-legged animals. Crawling, jumping, and balancing — all of these are done using both hands and feet in synchronised motion.
According to Women’s Health, “Quadrobics, or 'quads', is the latest exercise technique set to take the fitness world by storm. It consists of exercises that require people to get on all fours, including trotting and cantering. The routine requires no equipment and is proven to boost agility and strength. It’s a challenging exercise trend that can help improve people’s coordination, balance and mobility.
What are a few quadrobic exercises?
Here are a few exercises as reported by Vogue-
Bear crawl
One of the most popular moves is the bear crawl. This personal trainer's favourite involves moving forward on your hands and feet, mimicking a bear’s lumbering stride. It’s a deceptively simple move that works your core, shoulders, and legs all at once, building strength, coordination, and agility.
Crab walk
Then there’s the crab walk. To do it, you sit with your hands behind you, lift your hips off the floor, and walk forward or backwards. This quirky exercise targets the triceps, shoulders, and core, while also improving balance.
Gorilla Walk
Another variation is the gorilla walk, where you squat low and move side to side with your hands brushing the ground, firing up the legs, glutes, and upper body.
Quadrobic benefits
But the real magic of quadrobics lies in its benefits, as pointed out by Women's Health-
- The routine is incredibly efficient because it engages multiple muscles at the same time. The constant core engagement helps shed fat while strengthening the glutes, back, arms, and legs.
- Beyond strength, quadrobics improves balance and flexibility, keeping joints mobile.
- There are also cardiovascular perks. Quadrobics supports heart health, lowers blood pressure, and reduces the risk of conditions like type 2 diabetes.
- For many, though, the mental benefits are just as important. Moving playfully on all fours adds variety to workouts, keeping boredom at bay and reducing stress. This lighthearted yet challenging routine can lift moods and motivation — and if you’re up for it, you can even rope in friends or family to make it more fun.
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