Is Running On All Fours Good Exercise

Running on all fours, also known as quadrupedal movement, is a unique and unconventional form of exercise that has gained popularity in recent years. As an avid runner and fitness enthusiast, I was intrigued by this alternative way of moving and decided to give it a try. In this article, I will share my personal experiences and provide an in-depth exploration of whether running on all fours is indeed a good exercise.

The Origins of Quadrupedal Movement

Quadrupedal movement has its roots in animal locomotion and is commonly associated with the movements of primates and quadrupeds in the animal kingdom. It is believed that humans have inherited these primal movement patterns from our evolutionary ancestors, making it a natural and instinctive way for us to move.

Many proponents of running on all fours argue that it can help improve strength, coordination, and agility. By mimicking the movements of animals, this form of exercise engages different muscle groups and challenges the body in new and unique ways.

My Personal Journey

When I first heard about running on all fours, I was skeptical. It seemed strange and unnatural, but I decided to approach it with an open mind. I started by watching videos of experienced practitioners and studying their technique. Then, I slowly incorporated quadrupedal movements into my regular running routine.

At first, it felt awkward and inefficient. It took time to develop the coordination and balance required to move smoothly on all fours. But as I persisted, I began to notice some significant changes in my body. My core strength improved, as well as my overall stability and balance. I also noticed an increase in my upper body strength, particularly in my shoulders and arms, as they are actively engaged in the movement.

Running on all fours also had a positive impact on my running form. It helped me develop a heightened sense of body awareness and improved my running posture. By engaging my entire body in the movement, I felt a sense of unity and connection to the ground beneath me.

The Benefits of Running on All Fours

There are several benefits that running on all fours can offer:

  1. Full-Body Workout: Running on all fours engages multiple muscle groups, including the core, upper body, and lower body. It provides a holistic workout that targets both strength and endurance.
  2. Improved Coordination: Quadrupedal movement requires coordination between different body parts, leading to improved overall coordination and body control.
  3. Enhanced Stability and Balance: By challenging the body in unconventional ways, running on all fours helps improve stability and balance, making it a useful exercise for athletes of all levels.
  4. Increased Joint Mobility: The crawling motion involved in running on all fours can help increase joint mobility, particularly in the wrists, shoulders, and hips.
  5. Functional Fitness: As humans, we are designed to move in a variety of ways. Running on all fours is a functional movement that mimics our primal ancestors and can enhance our overall fitness for daily activities.


After my personal exploration of running on all fours, I can confidently say that it can be a beneficial form of exercise. While it may not be for everyone, incorporating quadrupedal movement into your fitness routine can provide a unique and challenging workout experience. It offers a full-body workout, improves coordination, stability, and balance, and enhances overall fitness. So, if you’re looking to spice up your exercise routine and try something different, why not give running on all fours a try?