The gorilla walk is taking over gyms, building strength, balance and hip mobility

The choreography from Melody’s early-2000s hit “The Gorilla Dance” no longer seems so unusual. Around two decades later, people are imitating primate movements in a workout known as the gorilla walk.

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I could feel how stiff my muscles were when I lowered myself into the starting squat position, and I’m glad I spent nine minutes a day trying the gorilla walk.

The exercise involves moving on all four limbs and has spread through gym, calisthenics and animal-flow classes, often as an opening warm-up. Its appeal lies partly in its simplicity: practitioners use their own body weight rather than weights or machines, while engaging muscle groups that ordinary daily movement may not challenge.

Fitness influencer Sam Hope described the difference she felt after spending nine minutes a day practicing the movement. “I could feel how stiff my muscles were when I lowered myself into the starting squat position, and I’m glad I spent nine minutes a day trying the gorilla walk,” she wrote in an opinion column. She later said, “By the end of the week I noticed a difference in my hips and hamstrings.”

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By the end of the week I noticed a difference in my hips and hamstrings.

The movement also tests strength and coordination because people must use four limbs in an unfamiliar way. Santiago Kweitel, a sports medicine physician and director of the Pediatric Sports Medicine Diploma program at Universidad Favaloro, said the exercise can help with balance, coordination and mobility. “As with other physical exercises, this walk has its advantages,” he said. “The gorillas’ movements stand out for their ability to maintain balance and work on coordination and mobility, which ultimately benefit the body’s well-being.”

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As with other physical exercises, this walk has its advantages. The gorillas’ movements stand out for their ability to maintain balance and work on coordination and mobility, which ultimately benefit the body’s well-being.