Walking backwards on a treadmill is rapidly becoming one of the top new fitness trends, thanks to its unique benefits for joint health, calorie burn, and brain engagement. Backed by research and championed by athletes, physical therapists, and influencers, retro walking is no longer just a rehab trick—it’s a game changer for anyone looking to upgrade their fitness routine.
Knowing how and why to start can help you get the benefits while minimizing risk.
Key points you’ll learn in this guide:
- What makes backward treadmill walking different (and safer) than just walking backwards outdoors
- Science-backed benefits for knees, balance, and brain
- Who should (and shouldn’t) try it
- How to begin step-by-step, with safety in mind
- Real-world examples, expert quotes, and up-to-date stats
If you have any health conditions or concerns, always consult a licensed healthcare professional before starting a new exercise routine (Cleveland Clinic).
What Is Backward Walking on a Treadmill—and Why Is It Trending?
The Trend Explained
Backward treadmill walking, or “retro walking,” means you face the back of the treadmill and walk in reverse as the belt moves beneath you. This method became popular after going viral on platforms like TikTok, where physical therapists and fitness coaches showcased dramatic results for knee pain, joint mobility, and coordination (Health.com).
Why It’s Gaining Popularity
- Rehabilitation and Prehab: Used for years in physical therapy to restore movement after knee injuries or surgeries.
- Unique Muscle Engagement: Engages underused muscles and corrects muscle imbalances that standard walking may miss.
- Mental Challenge: Requires more focus and body awareness, breaking exercise boredom.
- Low Impact: Offers cardio and strength benefits with less joint stress, making it ideal for people who want variety without risk.
- Community and Accountability: Social media trends and group classes make it fun and accessible.
Example: NBA players often use backward treadmill walking to strengthen knees and prevent ACL injuries during off-season training.
The Science-Backed Benefits of Walking Backwards on a Treadmill
1. Burns More Calories and Fat
Walking backwards requires more energy and coordination. A 2023 study found retro walking burns up to 40% more calories per minute than walking forward at the same speed (Verywell Health).
Why? More muscles are activated (especially the quads), and your body works harder to stabilize, balance, and propel you.
Practical tip: Use backward walking as an interval—add 2-3 minutes after every 10 minutes of forward walking for an effective calorie burn boost.
2. Targets Underused Muscles and Boosts Leg Strength
Backward walking puts special emphasis on:
- Quadriceps (front of the thighs)
- Glutes (buttocks)
- Hamstrings
- Hip flexors
- Core stabilizers
These muscles work differently than during forward walking, which helps correct muscle imbalances, improves lower-body function, and prevents overuse injuries.
Real-world example: Many physiotherapists prescribe backward treadmill walking for clients with weak quads, as it specifically strengthens the muscle group most crucial for knee health.
3. Improves Knee Health, Flexibility, and Joint Range
The toe-to-heel step pattern in retro walking forces the knee to extend fully, improving range of motion and reducing joint stiffness.
Research highlight: A 2022 clinical trial showed that people with knee osteoarthritis who walked backwards for 10 minutes, 3 times per week, had less pain and improved joint function after 6 weeks (Verywell Health).
Practical tip: Always start slow if you have knee issues—one or two minutes is enough for your first session.
4. Enhances Balance, Coordination, and Reduces Fall Risk
Walking backwards challenges your sense of balance and spatial awareness by changing your body’s usual movement patterns.
Research: Studies on older adults and post-stroke patients found regular backward walking improved gait, reaction time, and confidence in daily movements (UCLA Health).
Practical tip: Always use the handrails at first, and never rush—good form matters more than speed.
5. Increases Cognitive Engagement and Focus
Because retro walking is unfamiliar, it requires more concentration. This increased brain activity is linked to improvements in memory, mood, and even executive function (your brain’s ability to plan and organize).
Real-world example: Personal trainers recommend backward walking for clients who want a “mindful cardio” workout, helping break the cycle of zoning out during exercise.
6. Promotes Better Posture and Core Strength
Unlike forward walking, which sometimes encourages slouching, backward walking keeps you upright and naturally tightens your core. This helps improve your movement habits and posture overall (Cleveland Clinic).
Practical tip: Look straight ahead, keep your shoulders back, and engage your abdominals throughout the movement.
Practical Tips for Getting the Most Benefit
- Start with intervals: Begin with 1–2 minutes, then add more as your balance and strength improve.
- Combine with forward walking: For best results, alternate backward and forward walking within the same workout.
- Use a slight incline: As you get stronger, a 1–2% incline boosts muscle activation even more.
- Always warm up and cool down: Start with forward walking, then transition to backward intervals.
Risks, Drawbacks, and Who Should Avoid Retro Walking
1. Higher Fall and Injury Risk
You can’t see where you’re going, so falls and stumbles are possible—especially if you go too fast or let go of the handrails too soon (Verywell Health).
Safety tips:
- Always attach the treadmill’s safety clip to your clothes.
- Use handrails until your balance improves.
- Never multitask (no phones, music, or screens) when starting out.
2. Not for Everyone
If you have:
- A history of falls, balance disorders, vertigo, or severe vision issues
- Recent surgery or unstable joints
- Cognitive impairment or neurological conditions
Check with your doctor or a physical therapist before attempting retro walking.
“Anyone with a high risk of falls should only attempt backward treadmill walking under professional supervision.”
—Dr. Jennifer C. Lane, PT, DPT
3. Overuse and Muscle Soreness
It’s easy to overdo it at first. Quads and calves may be sore after your first few sessions.
Practical tip: Start with very short sessions and gradually increase only one variable (duration, speed, or incline) at a time.
4. Lack of Long-Term Studies
Most available research on backward treadmill walking comes from small clinical studies or short-term interventions (McGill University).
That means results may vary—listen to your body and don’t expect “miracle cures.”
Step-by-Step: How to Start Walking Backwards on a Treadmill
- Get Cleared: Ask your doctor or PT if you have balance, joint, or neurological concerns.
- Set Up: Stand on the treadmill side rails, facing the rear. Attach the safety lanyard.
- Start Slow: Set the treadmill to the slowest speed (0.5–1 mph or 0.8–1.6 km/h).
- Use Handrails: Hold both handrails for support at first. Release one hand only when you feel confident and balanced.
- Toe-to-Heel Steps: Step back with your toes first, then roll onto your heel. Keep knees slightly bent and take small, controlled steps.
- Short Sessions: Begin with 1–2 minute intervals. Increase by 1 minute per session as your comfort grows.
- Increase Progressively: Raise speed or incline only after mastering each level. Never change both at once.
- Finish Forward: End with 2–5 minutes of forward walking to cool down.
Pro tips:
- Always keep the treadmill clear of objects.
- Consider having a spotter or trainer nearby for your first attempts.
Real-World Success Stories and Examples
- Physical therapy clinics: Use backward treadmill walking for patients recovering from knee surgery or ACL injuries, reporting faster recovery times and less pain.
- Seniors in group fitness classes: Report better balance and more confidence after several weeks of retro walking intervals.
- Athletes: Basketball, soccer, and runners use retro walking to cross-train, strengthen knees, and add variety.
Frequently Asked Questions (FAQs)
Q: How many minutes should I do per session?
Start with 1–2 minutes, working up to 5–10 minutes per workout as tolerated. Beginners may do only 30–60 seconds at first.
Q: Should I use an incline or just walk flat?
Start flat. Add a slight incline after you’re confident with the basic movement for a new challenge.
Q: What shoes are best?
Supportive athletic shoes with good grip. Avoid barefoot or minimalist footwear until you’re experienced.
Q: Can backward treadmill walking help knee pain?
Studies and anecdotal reports say yes, but it should be part of a comprehensive rehab program under professional guidance.
Q: Is it better than forward walking?
It’s a valuable supplement, not a replacement. Both styles have unique benefits.
Q: Can I do it if I have arthritis?
Often yes, but always check with your doctor. Start slowly and monitor how your body responds.
Q: Is backward walking safe for older adults?
Yes, when done with support, supervision, and a gradual approach. Many senior fitness programs now include retro walking for balance and confidence.
Summary Table: Benefits vs. Risks
| Benefit | Details | Risk or Caution | How to Avoid |
|---|---|---|---|
| Higher calorie burn | Up to 40% more than forward walking | Fall/trip risk | Use handrails, safety clip |
| Targets new muscles | Quads, glutes, hip flexors, core | Muscle soreness | Start slow, progress gradually |
| Improves knee mobility | Full extension, less pain | Overuse injuries | Limit duration early on |
| Boosts balance & coordination | Gait and reaction time improvements | Not for everyone | Get medical clearance |
| Mental focus & brain benefits | Memory, executive function | Distraction | Avoid multitasking |
| Better posture | Upright movement habits |
Conclusion
Walking backwards on a treadmill is more than just a trend—it’s a research-backed, practical way to improve calorie burn, joint health, balance, and mental focus.
Whether you’re an athlete, recovering from injury, or just want to spice up your workouts, retro walking can be a smart, fun, and safe addition when done correctly.
Ready to give it a try? Start with short, slow intervals, use handrails, and always listen to your body.
Consult your healthcare provider if you’re unsure. With patience and consistency, you’ll unlock the benefits and enjoy a fresh, engaging workout experience!