Walking is one of the simplest and most accessible forms of exercise, offering well-documented benefits for the heart, muscles, and mind. But according to experts, a small change in direction — literally — could make a big difference. Backward walking, also known as retro walking or reverse walking, is emerging as a low-impact way to improve balance, strengthen underused muscles, and add variety to a routine that may have grown repetitive.
Biomechanics expert Dr. Janet Dufek of the University of Nevada, Las Vegas, says walking backward introduces “a subtle form of cross-training” that challenges the body and brain in new ways. “People often stress the same muscles over and over,” she said. “Walking backward forces your structure to adapt differently.”
How Backward Walking Works
When walking in reverse, the body engages muscles that are often neglected during normal forward motion, including the hamstrings and calf muscles. It also encourages flexibility and coordination, requiring greater attention and mental focus.
“Reverse locomotion increases hamstring flexibility and activates stabilizer muscles,” Dufek explained. “You’re using muscles in different ways, and that retrains the brain as much as the body.”
Even short sessions can have an impact. Dufek recommends starting with a one-minute segment of backward walking during a 10-minute routine, gradually increasing duration and distance as balance and comfort improve.
Starting Safely on the Treadmill
Kevin Patterson, a Nashville-based personal trainer, says a treadmill is the safest place to begin backward walking. “You can keep the speed slow and use the side handles for stability,” he advised.
Patterson often uses a technique called the “dead mill” — turning off the treadmill so clients propel the belt manually. “It can take a while to get the treadmill moving, but then you become the horsepower,” he said. He incorporates backward walking as a warm-up or accessory exercise, especially for older clients or those looking to strengthen their lower body safely.
Off the Treadmill: Adding Variety and Challenge
For outdoor or home routines, Dufek recommends walking backward slowly at first, ideally with a partner for safety. “One person walks backward while the other walks forward and keeps watch,” she said. The key is gradual progression: begin slowly, focus on posture and coordination, and increase speed or distance only once you’re stable.
Athletes frequently practice backward motion naturally. Basketball players, soccer defenders, and football cornerbacks all rely on reverse running to maintain balance and agility. “I spent nearly 40% of my time in basketball running backward,” Dufek noted.
Rehabilitation and Joint Health
Backward walking isn’t just for athletes — it’s also used in physical therapy and rehabilitation. Because the movement pattern shifts pressure away from the knees, it can help people recovering from surgery or knee injuries stay active without excessive strain.
“When walking backward, you land on the forefoot rather than the heel,” Dufek explained. “That reduces the range of motion in the knee joint, allowing activity without stressing it.” The motion can also help stretch the hamstrings and potentially improve balance in older adults by activating multiple sensory systems.
Backward Walking as Cross-Training
Experts classify reverse walking as a form of cross-training — integrating different types of movement to prevent overuse injuries. Even minor changes in activity, such as alternating footwear or direction, can create beneficial micro-adjustments in how the body absorbs impact and distributes effort.
“Cross-training doesn’t always mean switching sports,” Dufek said. “It can mean small tweaks that challenge the body differently — and backward walking is a perfect example of that.”
Adding backward walking to your routine can enhance muscle balance, improve flexibility, and sharpen coordination — all without special equipment. Experts say even a few minutes of retro walking can bring new life to a daily walk. Whether on a treadmill or in the park, the key is consistency, safety, and a willingness to take a step — or several — in reverse.
