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Walking is one of the simplest, most accessible ways to stay active -- but what if you flipped the script and put it in reverse? Backward walking (a.k.a. retro walking), is a fitness trend that's catching attention for its surprising benefits.
While it may seem new, retro walking has roots in ancient Chinese health practices, where it was used to promote balance in the body. Unlike traditional forward walking, this unconventional practice challenges your body in fresh ways, improving balance, coordination, and strength, all while giving your cardiovascular system a boost, according to a 2019 study published in BMC Musculoskeletal Disorders.
"Unless you regularly walk backward, it's likely a brand-new movement pattern for your body," says Rachel Tavel, DPT, CSCS, a physical therapist and strength and conditioning coach. "By introducing a new movement pattern, you are challenging yourself in a new way, both mentally and physically."
Whether you're looking to spice up your routine, target underutilized muscles, or even manage pain, this low-impact cardio workout offers unique rewards. Just be sure to prioritize safety, start slow, and stick to a controlled environment to avoid injury as you get started (more tips on how to do just that, below).
Ready to take a step forward with retro walking (err, backwards)? Let's dive in.
Meet the experts: Winnie Yu, DPT, CPT, is a doctor of physical therapy at Bespoke Treatments in New York City. Rachel Tavel, DPT, CSCS, is a physical therapist and strength and conditioning specialist based in New York City. Janet Dufek, PhD, is a professor of kinesiology and nutrition sciences at the University of Nevada who has conducted a number of studies about backwards walking.
The main perk of walking backward is that it has the power to target different muscles compared to forward walking by placing different muscular demands on the lower body, says Winnie Yu, a doctor of physical therapy at Bespoke Physical Therapy in New York City. "I's going to use your calves, the muscles around your shins (the tibialis anterior), and the quads a little bit differently than just regular walking," she says. Plus, since the tibialis anterior is very important for lifting to foot during the gait cycle, strengthening this muscle can even help older adults reduce trip risk, adds Tavel.
Retro walking can be effective for not only strengthening the legs, but also for improving mobility and stability by challenging your range of motion and coordination with the new way of moving, too. Walking backward for just 10 to 15 minutes a day, four days a week, for four weeks significantly improved hamstring flexibility in healthy women aged 20 to 40, according to a study published in the International Journal of Exercise Science. And for college athletes, walking backward for just 15 minutes a day, three times a week, over three weeks helped alleviate back pain, according to a study published in the Journal of Exercise Physiology.
Like forward walking, retro walking is also a great way to get in some low-impact cardio. "Any type of cardio workout has the potential to improve your cardiovascular endurance," says Yu. "And because of the new demands on the muscle groups during retro walking, it may increase your heart rate a little bit more compared to regular walking," she says.
Retro walking is a powerful way to boost balance, too. When compared it to forward walking or no activity, research found that walking backward for about 10 to 15 minutes, three to four times a week over several weeks, helped improve balance by sharpening your body's sense of movement and stability more than the other groups, according to a 2019 review published in Gait & Posture. The reason? It forces you to rely less on vision and more on other senses to stay steady, strengthening balance control. Plus, moving in reverse shifts the workload to different muscles and joints, adding an extra stability challenge, says Tavel.
A number of other studies have highlighted the benefits of walking backward for specific conditions. For example, it has been shown to provide significant pain relief for people with knee osteoarthritis, according to a study published in the North American Journal of Medical Sciences. Walking backward down a slope has even helped ease symptoms of plantar fasciitis, according to a 2021 study published in the Iranian Journal of Public Health. Plus, it's been found to improve mobility, balance, and gait in individuals recovering from a stroke and living with multiple sclerosis, according to a 2020 study published in Medicine and a 2023 study published in Multiple Sclerosis and Related Disorders, respectively.
Retro walking can be a good option for those recovering from injury or surgery and older adults with limited mobility. If you're easing back into regular walking after surgery, retro walking can help improve your balance and coordination, says Yu. "It's also a gentle way to activate your muscles if you're not quite ready for a full strength training routine yet."
But it can be a great exercise for healthy active people too. Like any form of activity, you can make retro walking more or less strenuous, depending on speed and incline, says Janet Dufek, PhD, a professor of kinesiology and nutrition sciences at the University of Nevada. "People doing sports that require quick multidirectional movements like football, soccer, or tennis can definitely benefit from practicing retro walking at speeds that mimic their sport/activity needs," says Tavel.
It depends on your goals, says Yu. For older adults or those recovering from an injury, the focus should be on gradually building tolerance. "You might start with five minutes, then work up to 10 minutes, and keep increasing from there," she says. "That progression can be challenging, especially if your normal movement patterns were disrupted."
For more active individuals, Yu recommends starting with around 20 minutes on a slight incline -- either on a path outdoors or on a treadmill -- and gradually increasing the duration from there. "You can work up to 30, 40 minutes, or even an hour to tap into zone 2 cardio benefits," she explains. This approach allows you to hit different heart rate zones while reaping both the cardio and metabolic perks.
Follow the 10 percent per week guideline to avoid overdoing it, says Dufek. "Increase intensity or duration by no more than 10 percent per week," she says, noting that some muscle soreness is normal as your body adjusts to this new movement pattern. To add backward walking into your routine, she suggests adding intervals during a longer walk or run -- every five minutes or so, walk backward for a short stretch.
Yu also suggests trying retro walking as a warm-up. "Start with five to 10 minutes before your main workout to prepare your muscles and improve coordination," she says.
Totally! Time spent walking backward definitely counts toward your daily exercise goals. But it's not a perfect swap for regular cardio like forward walking, says Tavel. "It doesn't have all the same benefits as continuous forward walking, and it may be harder to do for long stretches," she says. Think of it this way: Forward walking works a wider range of muscles and keeps your movement super smooth and natural, which is great for building endurance. Walking backward is more focused and requires more balance and concentration, so it's tough to keep going for as long.
That said, Yu says retro walking can be a great add-on if you're already doing more intense cardio during the week, like speed-walking or running. It's low-impact, so it's easier on your joints, and it works your leg muscles differently. "Normally, with retro walking, you're moving at a slower pace, which keeps you in those lower heart rate zones and gives you benefits that are totally different from higher-intensity workouts," Yu explains. So, it's not a replacement, but it's a fun way to mix things up.
Whether you're trying retro walking for fun or fitness, safety should be your top priority. Here's what experts recommend to test it out: