Dr. Yi-Cheng Wu
中文

The Health Benefits of Quadrupedal Movement Training

By Dr. Yi-Cheng Wu · Reviewed June 21, 2026

Quadrupedal movement training (QMT), performed on the hands and feet or hands and knees with static holds and dynamic crawling, may help improve core stability, joint range of motion, coordination, and cognitive function.

Quadrupedal movement training (QMT) is a whole-body bodyweight exercise performed on the hands and feet or hands and knees, combining static holds with dynamic crawling. Research suggests it activates the core and stabilizing muscles and may improve joint range of motion, movement coordination, and position sense; electromyography studies indicate that crawling involves a wide range of muscles across the upper limbs, lower limbs, and trunk. By improving core stability and coordination, it may help reduce injury risk, and it can be adjusted to individual ability, from beginner to advanced.

Getting started with quadrupedal movement training (QMT): 5 steps

  1. Start with basic static movements

    Begin in a four-point kneeling position (hands and knees on the ground) and perform static movements such as single-sided arm or leg extensions, becoming familiar with the posture and body control under stable support.

  2. Progress to dynamic crawling

    Once you can hold the static movements steadily, gradually progress to dynamic movement such as forward, backward, and lateral crawling, driving forward with alternating opposite hand and foot.

  3. Advance to movement flow

    Link dynamic and static movements into a continuous movement flow, adding multidirectional crawling and transitional movements that mimic everyday movement demands to improve adaptability and agility.

  4. Add challenge according to ability

    Depending on individual ability, add unstable support surfaces (such as a yoga ball) to make balance and stability more demanding; intensity can be adjusted from beginner to advanced.

  5. Maintain movement quality throughout

    Keep a neutral spine and avoid excessive lumbar extension, maintain abdominal core engagement in every movement, and increase intensity and difficulty progressively while avoiding excessive fatigue.

In fitness and rehabilitation, quadrupedal movement training (QMT) has gradually become a popular way to exercise. This form of movement, supported on four points with the hands and feet or hands and knees on the ground, may help improve body stability as well as joint range of motion and coordination.

What is quadrupedal movement training?

Quadrupedal movement training is a whole-body bodyweight exercise in which participants perform static movements (such as arm or leg extensions) or dynamic movement (such as crawling) while supported on the hands and feet or hands and knees. The training combines movements that mimic neurodevelopmental patterns and animal postures (for example, crawling, rolling, and postural transitions). Many elements of QMT (such as alternating limb lifts in a quadruped position and four-point crawling) are used in rehabilitation for injuries and neurological conditions, and these movements can evolve further into multidirectional movement patterns that emphasize stability and coordination.

Common movements include, for example:

  • Four-point kneeling arm extension: extend one arm while supported on four points and hold steady
  • Forward and backward crawling: drive forward or backward with alternating opposite hand and foot
  • Static knee hover: lift the knees so they hover just off the ground while staying stable

These movements can be adjusted to the trainee’s ability, making them suitable for beginners through to advanced exercisers.

The scientific basis of quadrupedal movement

  1. Core stability and postural control

Quadrupedal movement activates the core and stabilizing muscles during training. For example, the core co-contraction that occurs while crawling can promote balance and, in turn, improve overall stability.

  1. Coordination and perception

Research shows that quadrupedal movement can improve joint position sense and movement coordination. In particular, through synchronized control of the four limbs, participants can enhance movement precision and reduce injury risk.

  1. Comprehensive muscle involvement

According to electromyography (EMG) studies, quadrupedal crawling involves a wide range of muscles, including:

  • The deltoid, triceps, and wrist extensors of the upper limb
  • The quadriceps, soleus, and gastrocnemius of the lower limb
  • The multifidus and oblique abdominals of the trunk

This multidirectional muscle involvement is a great help in building whole-body strength and endurance.

Practicing quadrupedal movement training

Several commercial QMT training systems currently exist, including the Ground Force Method, Ginastica Natural, Original Strength, MovNat, and Animal Flow (AF). AF is a newer form of QMT made up of dynamic quadrupedal movements that are combined and arranged with other movement drills and ultimately choreographed into a flow (a series of movements linked together). Like other commercial QMT systems, the AF system claims to improve range of motion, strength, and endurance, but these conclusions have not yet been fully confirmed by sufficient research.

  1. Basic movements and variations

Quadrupedal training can start with simple static movements, such as arm or leg extensions in a four-point kneeling position, and gradually progress to dynamic crawling such as forward, backward, and lateral crawling. Depending on the participant’s ability, unstable support surfaces (such as a yoga ball) can also be added to increase the challenge.

  1. Progressing movement patterns

More advanced practice includes a movement flow that combines dynamic and static movements, such as the multidirectional crawling and transitional movements commonly seen in Animal Flow classes. These patterns can mimic everyday movement demands and improve adaptability and agility.

  1. Precautions and recommendations
  • Keep a neutral spine and avoid excessive lumbar extension
  • Maintain abdominal core engagement in every movement
  • Increase intensity and difficulty progressively and avoid excessive fatigue

The health benefits of quadrupedal movement

  1. Improved joint range of motion (ROM)

Research indicates that quadrupedal movement may help improve range of motion such as hip flexion and rotation and shoulder extension, and enhance overall flexibility; a quadrupedal training program was associated with notable improvements in FMS scores and mobility over time. In this study, significant main effects of time were seen for all YBT composite scores, YBT UQ right and left medial reach and left superolateral reach, YBT LQ right and left posteromedial and posterolateral reach, right hip extension, left and right hip internal rotation, left and right ankle dorsiflexion, right shoulder external rotation, and push-up endurance; these are trial results and do not predict any individual’s outcome.

  1. Enhanced cognitive function

Taking part in complex quadrupedal movement sequences may enhance executive functions such as working memory, attention, and task switching. This is because the brain needs to coordinate the movement of multiple limbs while making decisions and adjustments during exercise.

  1. Reduced risk of sports injury

By improving core stability and movement coordination, quadrupedal movement may help reduce the risk of injury during other sports and in daily life.

The future of quadrupedal movement

Although quadrupedal movement training is being applied more and more widely in functional fitness, many areas still need further research, such as:

  • How the training adapts to people of different ages and health conditions
  • The effects of long-term training on overall physical function
  • How to integrate quadrupedal movement into existing rehabilitation and exercise programs

In summary, quadrupedal movement training is a safe and versatile way to exercise that may help improve whole-body stability and flexibility and support cognitive function and overall health. Both professional fitness trainers and general fitness enthusiasts may benefit from this training approach.

References

  • J Strength Cond Res. 2022 Aug 1;36(8):2186-2193.
  • ACSMʼs Health & Fitness Journal, June 2023 27(4):19-33
  • Hum Mov Sci. 2016 Jun:47:70-80

Further reading

Frequently asked questions

What is quadrupedal movement training?

Quadrupedal movement training (QMT) is a whole-body bodyweight exercise in which participants perform static holds (such as extending an arm or leg) or dynamic movements (such as crawling) while supported on the hands and feet or hands and knees. It combines movements that mimic neurodevelopmental patterns and animal postures. Elements such as alternating limb lifts in a quadruped position and four-point crawling are also used in rehabilitation for injuries and neurological conditions.

What is the scientific basis of quadrupedal movement?

During quadrupedal movement, the core and stabilizing muscles are activated, and the core co-contraction that occurs while crawling can promote balance. Research shows it may improve joint position sense and movement coordination; electromyography studies also indicate that crawling involves a wide range of muscles across the upper limbs, lower limbs, and trunk.

How do you practice quadrupedal movement training?

You can start with static movements such as arm or leg extensions in a four-point kneeling position, then gradually progress to dynamic crawling such as forward, backward, and lateral crawling, adding unstable support surfaces as your ability allows. During practice it is advisable to keep a neutral spine, maintain abdominal core engagement, and increase intensity progressively. Commercial systems such as Animal Flow exist, but their reported benefits have not yet been fully confirmed by research.

What are the health benefits of quadrupedal movement?

Research indicates that quadrupedal training may help improve joint range of motion and flexibility in areas such as the hip and shoulder, with improvements in FMS scores over time. Taking part in complex quadrupedal movement sequences may enhance executive functions such as working memory and attention, and by improving core stability and coordination it may help reduce injury risk.

What further research does quadrupedal movement training still need?

Many areas remain to be clarified, such as how the training adapts to people of different ages and health conditions, the effects of long-term training on overall physical function, and how to integrate quadrupedal movement into existing rehabilitation and exercise programs.

This article is also available in the original Chinese, with the full reference list.

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