Walking Backwards: Should You Try This Workout Trend?

Is walking backwards, also known as retro walking, a fitness trend you should be trying — assuming you’re willing to get a few quizzical looks from friends and neighbors?

Influencers like @motivationaldoc who are advocates of backwards walking emphasize its benefits for improving balance, strengthening muscles, and challenging the brain. But does it live up to the buzz? Here’s what experts say about retro walking and why you might want to add it to your fitness routine.

Walking backwards isn’t just about moving in reverse; it also involves changing how your feet strike the ground.

“When we walk forward, we typically heel strike first, meaning our heel makes contact with the ground first, then our midfoot, then our toes. When you’re backwards walking, it’s the opposite. You touch down with your toes first, then through to the ball of your foot and then off of your heel,” says Cheyanne Oakley, BS, ACSM-CPT, an exercise physiologist at Duke Health and Fitness Center in Durham, North Carolina.

Unlike most fitness trends you’ll find online, walking backwards doesn’t require specialized training or equipment — just a pair of supportive shoes.

Fitness influencers emphasize the many physical and cognitive rewards of retro walking.

Improves Balance and Coordination

“This is not only helpful for older adults to help with balance and fall prevention — it's good for middle-aged adults, too, because then you can get ahead of that steady decline that happens in balance,” says Oakley.

Promotes Joint Health

Backwards walking is a joint-friendly exercise, making it especially helpful for those with arthritis or joint pain.

“What physical therapists have found is for some people — take someone with osteoarthritis of the knee, knee pain, or even low back pain — when you change the way the feet come in contact with the ground from a forward to a backwards moving direction, it changes the way that forces are applied throughout the body,” says Chris Gagliardi, MS, an ACE Certified Personal Trainer and medical exercise specialist in El Cajon, California.

For some people who have pain walking or doing any weight-bearing exercise, incorporating some backwards walking may help, he says.

“The pain won’t go away immediately or completely, but it can be reduced over time if you keep it up,” says Gagliardi.

Engaging and strengthening different muscles and practicing different movements may help with injury prevention as well, he adds.

Gives Your Brain a Boost

Walking backwards isn’t just a workout for your body; it also gives your brain a boost. Because it’s an unfamiliar movement, retro walking requires more concentration and mental focus, which may boost neuroplasticity, or the brain]s ability to change and adapt over time, says Oakley.

Burns Calories

Walking backwards provides a more intense workout than walking forward, Oakley says. Backwards walking has a higher metabolic equivalent of task (MET) — a measure of exercise intensity — than moderate walking. The higher the MET, the more calories burned.

However, if you’re trying to build cardio fitness by exercising at a moderate-to-vigorous intensity, walking backwards alone won’t do that, says Oakley.

“Most people won’t be able to safely walk backwards fast enough to count for aerobic conditioning,” she says

Strengthens Leg Muscles

Walking backwards engages many of the same leg muscles as regular walking. However, the mechanics of walking in reverse activates these muscles differently. This helps strengthen the glutes, quadriceps, and hip flexors in addition to the hamstrings and calves, all of which contribute to improved posture, Oakley says.

It’s important to approach this exercise with caution, especially if you’re new to it. Retro walking can be trickier than traditional walking since your brain isn’t accustomed to moving in reverse, and you can’t rely on your sense of sight in the same way as forward walking.

For your first time, Oakley recommends sticking to solid ground rather than a treadmill. Other best practices for backwards walking include:

• Start Slowly: Begin with short sessions, perhaps just one to two minutes of backwards walking, and gradually build up as you become more comfortable.
• Walk on Smooth, Flat Terrain: Choose a flat, even surface to avoid tripping hazards. At first, walking backwards next to a wall or counter can help with balance and keep you from running into anything, says Oakley. Avoid bumpy or uneven paths that could lead to a fall.
• Avoid Crowds: It’s best to walk backwards in less crowded areas, where there’s plenty of space to move around without bumping into others.
• Be Aware of Your Surroundings: Pay close attention to what’s around you, especially if you’re walking outdoors or in a public area.
• Wear the Right Shoes: Make sure to wear supportive shoes that provide a good grip, as this will help prevent slipping. Oakley recommends avoiding Hoka-type shoes with super-thick soles because they may make it harder to maintain balance.

In areas where there are no hazards, Oakley suggests going barefoot, so that you can really feel solidly connected to the ground.

Walking backwards on a treadmill is great for people who like indoor workouts or who want to closely monitor their distance or speed. Janet Dufek, PhD, a professor of integrated health sciences of the University of Nevada in Las Vegas, is a walking backwards researcher who also “walks the walk” by regularly putting in her backwards paces.

Dr. Dufek offers the following tips for walking backwards on a treadmill:

• Start slow. “Don’t expect to do it at the same speed as you do when walking forwards. Probably 1 or 1.5 miles per hour would be a good starting point,” she says.
• Bring a buddy. For your first time, it would be very helpful to have someone with you to start the treadmill and operate the speed controls so that you can focus on what you’re doing, says Dufek. As you get the hang of it, you can stand with one foot on each side of the treadmill belt to turn around and safely operate the controls.
• Have a plan if things go sideways (or backwards). Be ready to grab the side rails and pull the safety clip to stop the treadmill if necessary.

If you decide walking backwards fits in with your fitness goals, try starting out with a few 5- to 10-minute sessions per week once you’re feeling comfortable with the motion, says Gagliardi.

You could do that all in one time block, or mix it with forward walking, he says.

“For example, try walking forward for 10 minutes and then do 1 to 2 minute intervals of backwards walking,” he says.

• Walking backwards improves coordination and strengthens the muscles responsible for balance.
• It can help protect joints by reducing strain on the knees and may help with knee and back pain.
• Retro walking stimulates cognitive function and may improve neuroplasticity (the brain’s ability to change and adapt over time).
• Experts recommend starting out slowly and building up as you get stronger and more skilled.