October 31, 2025, 3:18 am | Read time: 7 minutes

First of all, the term derives from “quattuor” (Latin for four) and “aerobics” (rhythmic, repetitive exercises involving the body’s major muscle groups). This forms the basic concept of Quadrobics (also known as “Quads”). The focus is on the even movement of all four limbs and the entire body. For example, you move by running, trotting, galloping, jumping, or crawling.

“Animal Moves, or what lies behind them, are ultimately basic movement forms and are indeed good for the body, for movement behavior, or movement economy and understanding,” explains Markus Bremen.

For the animal movement patterns, a soft surface like grass or a mat is recommended, and no more equipment is necessary. With enough space, Quadrobics can be practiced almost anywhere. However, it works best outdoors as an intensive outdoor session.

Also interesting: Animal Moves – the right technique for Frog Jumps

Upper Body, Core, Legs: These Benefits Exist

The concept behind it is clear. The essentially simple and natural movements are supposed to make us relatively quickly and sustainably fit. This creates a mix of calisthenics, aerobics, and full-body training, up to a high-intensity interval training (HIIT).

Through jumps, crawling movements, or balancing on your hands and feet, the various movements promise to build strength, coordination, and flexibility. Many muscle groups are trained simultaneously, with most sessions focusing on arms and shoulders through support or forward movements. The abdomen and back are needed for stable posture, legs, and buttocks for pushing off, jumping, and landing.

Additionally, the entire core musculature, including the abdominal muscles, is engaged. Many movements also require appropriate body tension and control, which is also stimulated. Moreover, with regular Quadrobics workouts, it is even possible to lose weight. The very rhythmic nature is also supposed to increase heart rate, which positively affects aerobic fitness and health.¹

The mental approach is also often highlighted. Quadrobics, with its flowing patterns, is said to positively impact stress reduction and contribute to better well-being. For some, the trend might even feel like a form of meditation (“Animal Flow Training”).

Also interesting: How Calisthenics comprehensively affects the body

Dynamics Arise Playfully

Additionally, Animal Moves have a strong playful aspect. “This can have a very high motivational character. Especially in groups, it can be very effective to incorporate the motivational aspect. You can also connect these exercises in challenges, run them over time intervals, or use them as finishers, especially when thinking of jumps or various gaits. For example, bear crawls or quadrupedal gaits with raised knees,” Markus Bremen highlights another advantage.

“Short” Intensity, High Strain: These Disadvantages Exist

Most Quadrobics movements definitely require practice. You work exclusively with your own body weight, so the training intensity can hardly be increased. Additionally, it is simply difficult to perform the movements for a long time at high intensity.

Moreover, hands, wrists, shoulders, and elbows are also extremely strained. A large part of the force acts on them. They should therefore already be well strengthened. Otherwise, fractures or painful sprains can result.

Therefore, proper warm-up and, of course, clean technique are all the more important. Additionally, you need a good sense of rhythm and a certain level of skill, which is not so easy for many people to implement. It takes time to get used to the movements, and you should build up the respective exercises step by step.

“If you want too much or do any moves or jumps that, for example, mimic a frog, you can overload the system and provoke injuries,” warns Markus Bremen. “That’s why you need to incorporate proper progression.”

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What a Quadrobics Training Plan Could Look Like

For a Quadrobics workout, 30 minutes is completely sufficient. The entire program could consist of four complexes: warm-up, basic exercises, movement types, cool-down.

Warm-up

To warm up the whole body and prepare for the subsequent movements, knee lifts, arm circles, side lunges, or rotations with the wrists and feet are particularly recommended.

Basic Exercises

Once warm, you should first stand stably on all fours. The most common starting position is the quadruped stance, with hands under the shoulders and knees slightly bent. The back is either straight or slightly arched. This way, you try to find body control and balance.

5 Different Movement Types

Now it’s about mobility or movement. The Bear Crawl is quite popular. By moving the right hand and left leg and vice versa forward and backward in parallel, you essentially walk on all fours. Keep your back flat and knees just above the ground.

The Crab Walk is also popular. You simply sit on the ground, lift your hips, and move backward on all four limbs.

The trot, as known from a horse, is also effective. You go into the quadruped stance with a straight back and lift the right hand and left leg in parallel, then the left hand and right leg, always alternating. This creates a diagonal movement at a constant pace.

“The exercises can be very demanding and strenuous. I regularly use the normal quadrupedal gaits. Besides proper core activation, it’s the basis to support the diagonal movement pattern we have in everyday life,” says Markus Bremen. “In the quadrupedal gait, you always move the left arm side and the right leg simultaneously or vice versa. I also like to use it as a warm-up to connect and better engage both brain hemispheres,” explains the personal coach.

Quadrobics exercises also include Mountain Climbers. The body forms a straight line from head to toe, with the abdomen and buttocks tense, and eyes looking down. Now, alternately pull the right and left knee in a controlled and bent manner toward the chest, while the other leg returns to the starting position.

Finally, you could incorporate some Spiderman push-ups. Start in the classic push-up position. As you inhale, bend your arms, lowering your upper body. Meanwhile, pull the right knee toward the right shoulder. Then, as you exhale, push the upper body back up. Simultaneously, return the right leg to the starting position. Then switch legs.

Cool-down

To wind down the body, deep breaths, the Cat-Cow Stretch from yoga, or the Butterfly Stretch are suitable.²

Quadrobics Is More Than Just Show, But …

Even though social media often portrays Quadrobics as self-promotion–in extreme cases with animal masks–the trend is indeed to be taken seriously as a full-body workout. Especially the creative and playful aspect can be a real incentive for people who struggle with going to the gym and using the equipment there.

But: Quadrobics is certainly not a replacement for traditional strength training, but more of a varied or functional supplement. “You put the whole body under stress and need high shoulder stability and core activity. Above all, you train both areas in combination with the hips. Quadrobics is full-body oriented and thus a good thing to support,” concludes Markus Bremen.