Fitness

Bear crawls and crab walks and inchworms oh my.

Quadrupedal movements are a group of exercises that happen on all fours.

If quadrupedal movements seem prehistoric, its because they kind of are.

What is quadrupedal movement training? Here’s what to know about the #FitTok trend.

way, saysNoah Neiman, CPT, a trainer and co-founder ofRumble Boxing.

But that isnt the only way to scuttle your way through a workout.

This will light up your deep ab muscles and obliques.

These moves do amazing things for yourbodys overall mobility, as well.

For that same reason, crawling on all fours also challenges your balance and coordination, Sabat tells Bustle.

It’s something you could do every day and see multiple benefits in your overall health and wellness.

According to Sweeney, everyone should add more quadrupedal movements into their week.

Here are a few exercises to try.

Quadrupedal Exercises

Bear Crawls

The bear crawl is a great full-body conditioning exercise.

To try it, hold yourself up on all fours and walk forward one limb at a time.

The movement works your shoulders, arms, core, and quads without any equipment, Neiman says.

Doing bear crawls regularly can build up total body strength similar to planks.

Crab Walk

For stronger shoulders, flip over for a fun littlecrab walk.

Sabat recommends sitting on the ground with your hands behind you and your fingers pointing towards your feet.

Lift your hips up and walk backward or sideways, alternating the movement of your hands and feet.

Spider Crawl

To do a spider crawl, get into a low push-up position.

Crawl forward by bringing one knee up to the same-side elbow and then repeat on the other side.

Gorilla Walk

Another option?

An ape or gorilla walk.

To do it, crouch down with your hands on the ground, just like a gorilla.

Move forward by using your arms and legs simultaneously, making sure to stay low.

If you look like you belong in the jungle, youre doing it right.

Studies referenced:

Buxton, Jeffrey D. (2022).

Journal of Strength and Conditioning Research.