Locations:
Search IconSearch

Health Benefits of Walking Backward

Turning your walk around can burn more calories, boost your mental health and improve your posture

Legs and feet of person in blue leggings walking on a treadmill at gym

Walking backward (aka retro walking) is the latest social media workout obsession. Online sources claim you’ll get a better calorie burn and even boost your mental health by going in reverse.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But is this exercise trend worth your time — and maybe some raised eyebrows from onlookers? Exercise physiologist Jordan Boreman, MS, discusses the benefits of walking this way.

Are there benefits to walking backward?

You probably don’t think much about walking from point A to point B. After all, your muscles and body structure are naturally designed to propel you forward. How hard could it be to just turn around?

It’s not as easy as you might think. “Walking backward isn’t as natural as walking forward, so we work harder physically and concentrate more to do it,” Boreman shares.

This extra effort could deliver several benefits, including:

1. Strengthening different muscles

When you do the same workout every day, you use the same muscles and leave others out. Over time, you risk hitting a plateau or even getting injured.

Walking is great exercise, but any type of exercise requires variation to avoid overusing certain muscles,” explains Boreman. “Walking backward can add some cross-training to your walking or jogging routine.”

Retro walking engages many of the same muscles as regular walking, including your hamstrings, calves and quadriceps. But walking backward will work those muscles in different ways — and fire up some other muscles, too.

“Backward walking uses more of your gluteal muscles, quadriceps and hip flexors than forward walking,” he adds. “Your contact points through your legs and ankles get an extra challenge because they have to help you balance.”

Advertisement

2. Burning more calories

Looking to add some oomph to your walking workout? Spurts of retro walking sprinkled in may be just what you need.

“Backward walking is an entirely different movement than you’re used to, so your body has to adapt and adjust,” reiterates Boreman. “As your muscles move in different ways, your heart rate increases, which can help you burn more calories.”

For context, the American College of Sports Medicine (ACSM) assigns different exercises a metabolic equivalent of task (MET). The higher the MET, the more intense the activity.

“Moderate walking is about 3.5 METs and backward walking is 6 METs,” he continues. “This tells us that walking backward requires a lot more energy — and therefore, it can burn more calories.”

3. Helping prevent joint pain

The cross-training effect of retro walking can make it a good exercise for people with joint pain and arthritis.

“We use a toe-heel movement when we walk backward,” Boreman explains. “This motion engages your quadriceps, which support your knees and absorb some of the impact. Walking backward also helps increase the range of motion in your hip flexors.”

But don’t jump feet-first into retro walking if you have joint pain.

“Backward walking can help in many cases of hip and knee pain, but it’s not necessarily right for everyone with these issues,” he cautions. “First, see your provider for a correct diagnosis and ask them if this type of exercise could help you.”

4. Giving your brain a workout

It’s easy to zone out while walking because we walk all the time. But once you try backward walking, you’ll likely realize that it requires far more concentration, notes Boreman. Your senses are more engaged. (Consider it cardio for your mind.)

Plus, backward walking is cardiovascular exercise, which can boost your mood and combat depression. “Any movement is good for your mental health,” he says.

5. Improving your posture

Many of us end up slouching for hours each day while driving, texting or sitting at a desk. Often, that poor posture carries over to when you’re walking.

With regular backward walking, you might find yourself standing up straighter.

“We tend to hunch forward when we walk because we’re used to slouching throughout the day,” says Boreman. “Walking backward forces you to stand more upright, which can help you be mindful of your posture.”

Working your gluteal muscles, quadriceps and hip flexors (as mentioned earlier) can also help with posture.

Safety tips for walking backward

Backward walking can be riskier than traditional walking — mainly because we don’t have eyes in the backs of our heads. But you can make it safer if you:

  • Avoid crowds. You don’t want to bump into others and hurt yourself (or them). If you use a popular walking path or track, go during off-peak times if possible. “Be aware of your surroundings and turn down your music if people are around,” advises Boreman.
  • Seek smooth surfaces. Don’t try retro walking on a bumpy road or uneven terrain, or you might end up on the ground. “A smooth, paved walking path or flat grass is ideal for backward walking,” suggests Boreman. “Look around and make sure you know the terrain before you begin.”
  • Start slowly. Backward walking is a workout, so don’t overdo it. “Like any activity, you can get injured if you do too much, too quickly,” Boreman warns. He recommends starting with one- to two-minute chunks of backward walking mixed in with traditional walking. Gradually increase the time as it gets easier.

Advertisement

Walking backward on a treadmill

Are you a treadmill walker? If so, you can try a backward routine on the machine.

“Slow the speed way down before you try walking backward on the treadmill,” instructs Boreman. “Most people find that their backward pace isn’t nearly as fast as their forward pace, and this is to be expected. You can always speed it up as you get the hang of it.”

Protect yourself from injury by following all the safety procedures of your gym and the machine. “Hold the handrails and use the safety key whenever the treadmill is in motion,” he recommends.

An elliptical machine is also an option, as you can mimic backward walking while using it. (Note, it’s not as difficult as backward walking.)

How long should I walk backward?

A backward walking routine can be anywhere from two minutes to 30 or more, depending on where you are in your fitness journey. “Start with shorter chunks of backward walking mixed in with your normal routine and build up to more as you can,” reiterates Boreman.

Your workout should align with your individual fitness goals. In general, aim to get 150 minutes of moderate-intensity exercise each week. Part of that should include strength training such as body weight, free weight or machine exercises.

“Backward walking is great for your heart and mind, but you also need to maintain strong muscles,” he adds. “Strength training is the best way to do that.”

Advertisement

Hop on the backward bandwagon

Unlike some other fitness trends, backward walking isn’t just a fad. It’s an effective exercise that’s stood the test of time.

“Backward walking can be a great workout,” reassures Boreman. “It’s also accessible because it doesn’t require special equipment or a gym membership.”

In other words, don’t worry if your backward stroll leaves bystanders scratching their heads. The benefits outweigh the drawbacks — and maybe you’ll even start a backward walking trend in your neighborhood.

Advertisement

Learn more about our editorial process.

Health Library
Aerobic Exercise

Related Articles

Child imagining being afraid of getting a shot, and then being afraid while actually getting a shot by a healthcare provider
November 19, 2024/Primary Care
What’s the Nocebo Effect? Examples and Effects on Your Health

The nocebo effect is a phenomenon where expectations of negative outcomes may influence the results

Hand pouring scoop of supplement powder into shaker, with blurry pills on the counter
November 5, 2024/Exercise & Fitness
Is the Creatine Loading Phase Worth Doing?

The method can bring faster strength gains, but it’s not necessary

People using elliptical machines in a gym
October 22, 2024/Exercise & Fitness
10 Ways an Elliptical Machine Benefits Your Health

This low-impact, full-body workout burns calories and is easy on your joints

Couple raking leaves in their front yard by their house
October 16, 2024/Orthopaedics
Tips To Avoid Back Pain From Raking Leaves

Using proper form and the right equipment can help keep you injury-free while gathering up that colorful foliage

Gold spoonful of white powder and silver spoonful of brown powder
October 15, 2024/Skin Care & Beauty
Biotin Side Effects: What’s the Risk?

Taking supplements with biotin can cause inaccurate lab test results

Person lifting small dumbell weights
October 10, 2024/Chronic Pain
Options for Natural Pain Relief

Always seek medical advice for pain — but exercise, stretching, guided imagery and deep breathing may help in the meantime

Person wearing a mask with a germ symbol on their sweater, walking their dog outside
October 7, 2024/Exercise & Fitness
Is It OK To Exercise With COVID-19?

You can work out with mild COVID-19, but not in a gym, and listen to your body and don’t overdo it

Spoonful of bee pollen granules held up over bee pollen granules
October 3, 2024/Wellness
Bee Pollen: What It Is and Why You Really Don’t Need It

Fans may call it ‘nature’s multivitamin,’ but this bee byproduct’s benefits aren’t proven, and it can bring some serious allergy risks

Trending Topics

Person touching aching ear, with home remedies floating around
Home Remedies for an Ear Infection: What To Try and What To Avoid

Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help

Infographic of foods high in iron, including shrimp, oysters, peas, cream of wheat, prunes, eggs, broccoli, beef and chicken
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Person squeezing half a lemon into a glass of water
Is Starting Your Day With Lemon Water Healthy?

A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine

Ad