A new fitness trend is all about unleashing the inner animal in you, quite literally.
Quadrobics, which involves running, walking, and even jumping on all four limbs like an animal, is gaining popularity across social media platforms. It focuses on mimicking animal movements, such as running, jumping, and landing on hands and feet, often for fun, performance, or social media content. Fitness is emerging as a key reason people are turning to quadrobics. No special equipment or setup is required, and it can be done anywhere, at home, in a park, or even on a trek.
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Quadrobics, once popular within the adult therian subculture, a community of people who identify as non-human animals despite being functionally human, has now trickled into mainstream conversations among fitness enthusiasts. In some countries, including Russia, entire subcultures of “quadrobers” have emerged, blending quadrobics with costume play, with participants often seen crawling outdoors in animal masks.
The term combines quattuor, the Latin word for “four”, with aerobics, which refers to rhythmic, repetitive movements that engage the body’s major muscle groups. One of its primary advantages is full-body muscle engagement, and experts say it can be beneficial too.
“Unlike traditional walking or running, which predominantly target the lower limbs, quadrobics recruits both upper and lower body muscles simultaneously,” says Dr Vipul Lunawat, fitness expert and founder of the Institute of Sports Science and Technology.
Quadrobics has been popular among therians, a community of people who identify as non-human animals despite being functionally human. (Photo: Getty)
The benefits
This form of exercise is also said to help with weight loss, while increasing strength and mobility.
But is it really new? While viral social media content may suggest otherwise, quadrobics has existed for several years. In fact, several Guinness World Records have been set, broken, and reset in this space. In 2025, Japanese runner Ryusei Yonee clocked a 14.55-second 100-metre run on all fours.
Moreover, animal flow movements, such as the bear crawl, crab walk, and crocodile crawl, have long existed as structured fitness formats. What sets quadrobics apart is its fluidity. It is less formal and has no standardised system, with movements often being spontaneous or imitative, such as a dog sprint or a cat leap.
Experts say quadrobics can be an effective form of exercise, but it is not without risks. Its playful nature should not be taken lightly, and beginners in particular need to proceed with caution.
Though quadrobics may look easy and playful, it is not without risks. (Photo: Getty)
“It’s a full-body movement, so it naturally engages your shoulders, core, and lower body together. It helps improve coordination, stability, and mobility, especially in the hips and shoulders. It also builds strength in a more integrated way, since you are dynamically supporting and moving your body weight,” says Deepti Sharma, director of MultiFit.
“When performed at higher speeds or combined with jumps and directional changes, it elevates the heart rate and challenges aerobic capacity, making it a potentially effective conditioning tool,” says Dr Lunawat.
The risks
However, the risks associated with quadrobics cannot be ignored.
“From a trainer’s perspective, quadrobics may not be ideal for complete beginners. Just because it is trending does not mean it suits everyone. Crawling, bounding, and moving on all fours challenge shoulder stability, core integration, and coordination. It is more demanding than it appears. Without adequate wrist strength, scapular control, and hip mobility, there may be a higher risk of strain,” says Mitushi Ajmera, Strength Head at Evolve, The Wellness Club.
Wrist strain is particularly common. “Unlike animals whose forelimbs are adapted for weight bearing, the human wrist joint is relatively delicate in comparison. Repeated impact or improper hand positioning during quadrobic movements can lead to sprains, tendinopathies, or exacerbate pre-existing conditions such as carpal tunnel syndrome,” says Dr Lunawat.
Viral videos often depict dramatic leaps and high-speed crawling, but rarely show proper warm-ups, gradual progression, or safe landing mechanics. Without proper technique, participants may place excessive stress on their spine, shoulders, or knees. What looks graceful in a short clip may feel far less elegant in real life, especially the next morning.
So, quadrobics is neither a revolutionary form of exercise nor entirely frivolous. When performed safely and progressively, it can be a functional and engaging training method that challenges coordination, strength, endurance, and mobility. However, the extreme versions often seen online are not advisable.
A better approach is to borrow some of its elements, such as controlled crawls. When introduced gradually and practised with good technique, quadrobics can be an interesting and fun addition to a fitness enthusiast’s routine.
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Published By:
Medha Chawla
Published On:
Mar 27, 2026 08:30 IST
