8 Benefits of Walking Backward, According to Experts

“Backward walking is relatively low risk and it’s something novel to add to your workout program to make it more challenging,” says Chris Gagliardi, CPT, CSCS, an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist.

And, while backward walking (also known as retro-walking) gained attention through TikTok—and is slated to be one of 2025’s top fitness trends, per recent Protein Works report—Gagliardi notes that the practice has been around for a long time. Ahead, experts explain what benefits walking backward offers, and how to do it safely.

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8 benefits of walking backward that’ll convince you to try it out

1. It strengthens different muscles

If you always walk forward, you’ll continue using the same muscles every time. Walking backward engages many of the muscles you use when walking forward, including the hamstrings, calves, and quadriceps. However, changing direction works those muscles in different ways and activates other muscles to a greater extent, per the Cleveland Clinic. This can help you avoid a plateau or even injury.

When you step forward, your heel typically strikes the ground first, but when you step backward, your toes make first contact. This shift in contact point gives your quads, shins, and ankles a greater workout.

Swinging your leg backward also activates your hip extensor muscles, particularly your glutes, to a greater extent than swinging your leg forward, Gagliardi says.

2. It reduces knee pain

One of the perks of using the muscles differently with backward walking is it reduces knee pain. Research¹ shows that backward walking requires less range of motion at the hip and knee joint than forward walking, which lessens the impact on the knee joint.

Retro walking also strengthens the quads. “While knee pain can happen for various reasons, reducing pressure on the knee and strengthening the quads may help reduce the chance of knee pain, as the quads are a primary mover for the knee,” says Leada Malek, PT, DPT, CSCS, a board-certified sports clinical specialist.

In one 2019 study² in people with knee osteoarthritis, those who walked backward for 10 minutes three days a week in addition to receiving medical care saw greater improvements in pain and quad strength after six weeks than those who walked forward or didn’t walk.

3. It improves balance and coordination

Retro walking challenges your balance and coordination, helping to improve it. For starters, it’s much easier to balance and coordinate your movements when you can see what you’re doing—walking backward removes that advantage. (Note: It’s still a good idea to occasionally glance back to check for obstacles when retro walking.)

In addition, backward walking works the muscles differently, helping challenge proprioception (our sense of where we are in space) and the inner ear—two systems that impact balance, Malek says.

One 2018 study³ looked at how backward walking might benefit people recovering from stroke. Researchers had a group of stroke patients perform a 30-minute backward walking session daily in addition to routine physical therapy during a one-week hospital stay. Meanwhile, another group did standing balance training, which involves standing and shifting your weight from side to side or forward and backward, standing on a foam surface, standing with eyes closed, and other movements that challenge balance.

The researchers found that the backward walking group was able to walk faster both forward and in reverse (a sign of better balance and coordination) at their one-month check-up than patients who participated in standing balance training.

4. It boosts cardiorespiratory fitness

Walking is an aerobic activity that, when done at a moderate to intense pace, can lead to better cardiorespiratory fitness over time. But when you change direction, you can boost your fitness even when walking at a much slower pace.

Backward walking is novel, and novelty can be a great way to challenge your body to continue making progress. Rhythmically, backward walking is the same movement pattern as forward walking, but because your muscles engage differently, the workout feels more challenging, Gagliardi says.

Research backs up the fitness-boosting benefits of backward walking. In one notable 2005 study⁴, young women who participated in a six-week backward run-walk training program saw a 30 percent decrease in oxygen consumption (a marker of improved cardiorespiratory fitness) during forward exercise and a 32 percent decrease during backward exercise.

And, a 2021 study⁵, this time in people recovering from stroke, also reported that backward walking led to significant improvements in fitness.

“Backward walking is relatively low risk and it’s something novel to add to your workout program.” —Chris Gagliardi, CPT, CSCS

5. It reduces low back pain

If you’re one of the millions of people⁶ living with low back pain, reverse walking may help. “With backward walking, you’re using muscles on the back of your body, especially the paraspinal muscles⁷,” Gagliardi says.

Strengthening the muscles that support the spine can help these muscles do their job better, minimizing the strain on other back muscles that can cause lower back pain.

6. It’s good for brain health

Most of us don’t think about walking; after so many years of practice, our bodies do it intuitively. But walking in reverse activates the muscles differently, which means the brain has to work harder to coordinate your movements. In fact, research⁸ shows that walking backward lights up a specific region of the brain known as the prefrontal cortex.

Engaging this part of the brain—which is used to solve problems, process memories, and make decisions—can offer benefits. For example, one 2019 study⁹ found that people were better able to recall information after walking backward than after walking forward.

7. It helps with everyday activities

Multi-directional walking is important for daily activities, according to Gagliardi. Sometimes, you might need to walk sideways or backward, even if it’s just a few steps.

“Maybe when you’re at the grocery store, you pass an aisle and realize you need something, so you backpedal to go back to that aisle,” Gagliardi says. Or, you might step into the street, not realizing there’s an oncoming car and have to quickly step backward to avoid getting hit. Practicing backward walking may help you navigate these situations more easily.

8. It prevents exercise boredom

Even if you enjoy walking, there are days when it can get boring or repetitive. Sprinkling a few intervals of backward walking into a routine walk is a simple way to add challenge and variety without completely changing your workout, Gagliardi notes.

Walking backward safety tips

Backward walking can be risky, so it’s important to keep safety in mind when practicing. Gagliardi says it’s ideal to use a treadmill for backward walking, as you don’t have to worry about tripping over obstacles or running into cars or people. Just be sure to hold onto the handrails and start at the slowest speed, increasing slowly. Gagliardi suggests cutting your forward-walking pace in half.

If you don’t have access to a treadmill, you can still find ways to walk outdoors as safely as possible. Your best bet is a track or a side street you know well—not hiking trails or high-traffic roads, Gagliardi says. If you choose to walk on a side street, limit your backward walking to flat, even stretches of road. Walking with a friend is even better because you can take turns guiding one another.

Don’t try walking backward on your own if you have a history of falls or balance issues that make forward walking challenging. “You should hold off until you’ve been cleared by a physical therapist or try it with them first,” Malek says.

How to incorporate walking backward into your routine

Interval training is a great way to incorporate backward walking into your routine. Gagliardi suggests alternating 3 minutes of forward walking with 1 minute backward walking for about 30 minutes. Start by doing the workout once a week and gradually increase until you find a frequency that works for you.

To make the workout more challenging, incorporate inclines, gradually increase your speed, add more intervals, shorten the forward-walking intervals, or lengthen the backward-walking intervals.

If you prefer not to switch directions every few minutes—which can be tricky, especially on a treadmill—do a longer segment of backward walking. Start with increments of 5 minutes and gradually build to 30 minutes if you’d like. However, Malek notes that studies have found benefits from 10-minute bouts performed three times a week.