If you’ve scrolled through social media lately, you might have been flabbergasted to see people sprinting, bounding or crawling on all fours across fields and gym floors. The movement, known as quadrobics, has exploded online and appears to be a combination of exercise, performance and identity statement.
The trend has deep roots in a small online subculture known as therians—people who identify as non-human animals and often use quadrobics to express that connection. But beyond identity and spectacle, some enthusiasts say this unconventional way of moving builds strength, coordination and mobility, qualities that could, in theory, support better running form and overall fitness.
From world records to viral videos
The idea isn’t new. In 2008, Japanese sprinter Kenichi Ito grabbed global attention by setting a Guinness World Record for running 100 metres on all fours. Since then, competitors have kept breaking records, refining their techniques by studying how animals move. This year, Japan’s Ryusei Yonee lowered the mark to 14.55 seconds, saying he trained by mimicking the gait of dogs and monkeys.
Online, quadrobics has taken on a life of its own. In some countries, such as Russia, “quadrober” communities mix the movements with cosplay or animal-inspired gear. Videos show participants bounding through parks wearing tails or masks. Not surprisingly, it’s sparked cultural controversy, with politicians and media outlets debating whether it’s fitness, art or social rebellion. Last year, the Interior Minister of Uzbekistan even published a statement saying that parents of young people engaging in “quadrobics subculture” would face fines and potentially be charged with child neglect.
The fitness case for moving on all fours
According to a 2025 analysis in The Conversation by researchers from the University of South Australia and UNSW Sydney, the mechanics of quadrobics do offer some real training benefits. The crawling, leaping and balancing motions engage large muscle groups in the arms, shoulders, core and legs. The movements challenge balance, flexibility and coordination—all key ingredients for efficient running form.
Because the activity is rhythmic and continuous, it also raises heart rate, offering a mild aerobic workout. Runners already use similar movements, like bear crawls and crab walks, in warm-ups and mobility drills. These help stabilize the core and build strength around the hips and shoulders, which can translate to smoother, more controlled running strides.
The limitations
Quadrobics isn’t a magic path to faster times. Since it relies solely on bodyweight resistance, it can’t replace structured strength training for runners who need to build power or bone density. It also requires considerable skill and mobility, which limits how long or how intensely most people can perform it.
Like running, one of the biggest risks is overdoing it too soon. Your hands, wrists and shoulders aren’t designed for immediate sustained load-bearing in motion. Beginners should approach it gradually, with short, playful sessions rather than hour-long workouts.
