Horsing around: what is quadrobics and how do you do it?
Ah, fitness trends. From cozy cardio to the 25-7-2 Stairmaster workout to walking challenges, you can count on social media to deliver all manner of zany plans and prescriptions. Quadrobics, the most recent craze, is no exception. A full-body workout using all four limbs to imitate animal movements such as running and trotting (yes, really), it combines elements of aerobics and calisthenics to deliver an accessible bodyweight practice.
But while putting on a lion costume and jumping around might not be your preferred way of increasing your heart rate, it definitely pays off to have a fitness routine that keeps all your limbs in motion – which is why it's worth giving this a go. Mark Harris, PT and Mirafit expert, explains what quadrobics is, muscles worked, and benefits, plus the risks to watch out for.
Meet the expert: Mark Harris is a personal trainer and Mirafit expert. Mark runs Health Shed in Lincolnshire. A fitness fanatic, he competes in CrossFit, Hyrox, marathons, ultramarathons and triathlons, undertaking a multitude of training styles to achieve goals.
What is quadrobics?
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. In the new year, quadrobics could be a fun way to achieve exercise goals and remain active, helping maintain a healthy lifestyle and avoid unnecessary weight gain.
While quadrobics dates back to the early 2000s, it’s definitely reemerged in popularity throughout the back end of 2024 and into the new year. Over the past year, searches for this particular workout have risen by 192%, highlighting the emergence of the fitness trend.
Muscles worked
Quadrobics is an incredibly beneficial workout style due to the sheer number of muscles it works at the same time, offering a highly effective exercise that can lead to increased strength and improved physique.
Muscles that quadrobics trains include:
Is quadrobics a sport?
No, unfortunately at this time quadrobics is not officially recognised as a sport. To qualify as a sport properly, a particular activity must have a set of rules and a governing body to oversee the competition. While it engages in physical activity, much like most other sports, it isn’t as competitive or popular as recognised and established sports.
Therefore, rather than an official sport, quadrobics is best identified as a trend that is popular among fitness enthusiasts and even therians – people who identify as non-human animals. Despite this, the Guinness World Records recognises quadrobics and has recorded the record for the fastest 100m sprint.
Quadrobics benefits
Quadrobics offers a variety of benefits to our mental and physical wellbeing. It's an engaging way to incorporate more movement into people’s daily routines.
1. Engages many muscles at once
The core engagement can help shed fat and build muscle while the training of other muscle groups such as the glutes, back, arms and legs can help improve strength.
2. Boosts balance and flexibility
Quadrobics is a great way to boost balance and flexibility, helping keep joints mobile. A study examining the effects of quadruped movement found it improved joints' range of motion and full-body stabilisation.
3. Cardiovascular benefits
Another useful benefit of quadrobics is the cardiovascular side of the exercise. Indulging in quadrobics can improve heart health, lower blood pressure and reduce the risk of heart disease and conditions such as type 2 diabetes. Overall, it’s a functional way to work out that has numerous cardiovascular benefits.
4. Relieves stress
Finally, quadrobics can offer much-needed stress relief and escape from the same workout routines. By incorporating this fun, lighthearted but beneficial exercise into fitness regimes, people can maintain motivation by keeping routines feeling fresh while also improving moods through the playfulness of the exercise. To make it even more entertaining, don’t be afraid to ask friends or family to get involved!
How to do quadrobics exercises
A) The correct position for quadrobics exercises is on all fours with hands and feet on the floor, mimicking the stance of a four-legged animal.
B) Staying on all fours, you can engage in physical activity through ‘running’ or stretching.
C) For 'trotting', lift your right hand and left leg at the same time, then your left hand and right leg, creating a diagonal movement.
D) For 'cantering', push off your legs and land on your hands, continuing to 'leap' forward.
For added fun, people can race against each other, seeing who can perfect the quadrobics form while maintaining speed. In general, the exercise is incredibly versatile as it can be completed without any required equipment, all you need is space!
Concerns about quadrobics
Despite the exercise being easy to complete and extremely versatile, it’s not without its concerns.
1. Increased risk of injury
The general position of the exercise could easily lead to injury, particularly wrist strains and stress on joints such as knees and elbows. The body’s weight is being supported by hands meaning extended periods of time engaging in quadrobic exercises could lead to injury.
2. Increased risk of falls
The dynamic aspect of the exercise could also increase the risk of falls. For this reason, people may find it sensible to engage in quadrobics indoors such as at the gym or in empty rooms with adequate space. This can limit the likelihood of falling onto hard surfaces or scratching hands while supporting the body.
Overall, any exercise is not without its concerns, but if you take the time to learn how to complete quadrobics exercises safely, it can still offer some incredible benefits to our physical health.
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