The Case for Walking Backward, a Few Minutes at a Time

BACKWARD WALKING · MOBILITY AND BALANCE

You have walked forward your whole life, so turning around and stepping in reverse feels strange at first. That strangeness is exactly why physical therapists have used walking backward for years.

Walking backward, sometimes called retro walking, takes a familiar activity and makes it new. Without your eyes leading the way, your feet, ankles and hips have to feel the ground and coordinate each step more deliberately. The research behind it is smaller and more specialized than headlines sometimes suggest, but it is promising, particularly for knees. This guide looks at what walking backward does, what the studies show, who might benefit, and how to try it safely a few minutes at a time.

Why walking backward feels so different

When you walk forward, your heel lands first and your body rolls over the foot. In reverse, the toes reach back first, the knee works through a different path, and the muscles on the front of your thigh do more of the steering. Exercise physiologist Jordan Boreman, MS, explains in Cleveland Clinic’s overview that backward walking “uses more of your gluteal muscles, quadriceps and hip flexors than forward walking.”

It is also more demanding for its speed. Cleveland Clinic cites American College of Sports Medicine estimates of about 3.5 METs, a measure of energy use, for moderate forward walking and about 6 METs for walking backward. Because you cannot see your path, it calls for steady concentration, and Boreman notes that it tends to make you stand more upright, which can make you more aware of your posture.

What the research on walking backward shows, and what it doesn’t

The strongest evidence comes from people with knee osteoarthritis. In a 2019 randomized trial published in BMC Musculoskeletal Disorders, researchers assigned 68 adults with knee osteoarthritis, aged 45 to 66, to backward walking, forward walking or routine physical therapy alone. The walking groups added 10 minutes of supervised walking three days a week for six weeks. Compared with therapy alone, the backward walkers saw greater improvements in pain, disability, quadriceps strength and a timed test of standing up and walking.

Two details keep those results in perspective. The forward walking group did not differ significantly from the therapy-only group, which is encouraging for backward walking, yet the direct comparison between backward and forward walking was also not statistically significant. And the trial was small, with no long-term follow-up.

A 2019 systematic review in Clinical Rehabilitation pooled 21 studies with 635 participants who had walking impairments. Adding backward walking to standard physical therapy reduced pain and disability and improved quadriceps strength in knee osteoarthritis over two to four weeks. For most other conditions, the authors concluded there was not enough evidence to draw conclusions.

Jonathan Jarry of McGill University’s Office for Science and Society summed up the field for National Geographic: the evidence “mostly comes from physical therapy, where very small studies” are the norm. Walking backward is a promising tool, not a proven cure-all, and it works best as an addition to regular walking and strength training.

Who might benefit from walking backward

Because the research is concentrated in rehabilitation, the clearest case is for people with knee osteoarthritis, ideally with guidance from a physical therapist. Boreman notes that the quadriceps help support the knees and absorb impact, and that backward walking may ease some hip and knee pain, while cautioning that it “isn’t necessarily right for everyone.”

For everyone else, the appeal is variety and challenge. A few minutes in reverse adds quadriceps work and coordination practice to an ordinary walk, and it gives your attention something new to focus on. If balance is your main goal, pair it with dedicated balance training, such as the drills in our guide to standing on one leg for 10 seconds.

Some people should take extra care or skip it for now: anyone with a recent fall, dizziness, vision problems, neuropathy in the feet, or a balance condition. If that describes you, try backward steps first while holding a counter or with a physical therapist beside you. Our article on fall prevention explains other ways to build steadiness.

How to start walking backward safely

The main risk is obvious: you cannot see what is behind you. Jarry warns of “the added hazard of tripping over ourselves,” and kinesiology professor Janet Dufek of the University of Nevada, Las Vegas, advises making sure “your walking space is safe without trip hazards.” These steps help:

• Choose smooth, open ground. Cleveland Clinic recommends a smooth paved path or flat grass. A school track at a quiet hour works well.
• Bring a spotter. Dufek suggests a walking partner can be your eyes. Walk side by side, one forward and one backward, then switch.
• Go slowly and take short steps. Reach back with the ball of the foot, then let the heel settle.
• Glance over a shoulder every few steps, alternating sides, rather than twisting constantly.
• Avoid crowds and busy times, as Cleveland Clinic advises.

Good backward walking looks calm rather than hurried. Keep your chest up and your eyes level, let your arms swing naturally, and aim for quiet, even steps. If you find yourself shuffling, leaning forward or tensing your shoulders, slow down or shorten the interval. Quality matters more than distance, especially in the first few weeks.

On a treadmill, Cleveland Clinic’s advice is to “slow the speed way down before you try walking backward,” hold the handrails and clip on the safety key. Expect your backward pace to be much slower than your forward pace. If you have heart disease, diabetes, kidney disease, a joint replacement or recent surgery, new symptoms, or you are pregnant, ask your doctor whether this kind of walking suits you.

A four-week backward walking progression

Cleveland Clinic suggests starting with one- to two-minute chunks mixed into your regular walk and building gradually. The plan below follows that approach, three days a week.

Week	Backward intervals	Where	Focus
1	3 intervals of 30 to 60 seconds	Flat grass or a track, with a partner	Short steps, toes first
2	4 intervals of 1 minute	Same surface	Upright posture, relaxed arms
3	4 intervals of 1 to 2 minutes	Track or smooth path	Steadier rhythm, fewer glances back
4	5 intervals of 2 minutes	Track, path or slow treadmill with rails	Slightly longer steps, same control

Walk forward for a few minutes between intervals. If your thighs feel worked the next day, that is normal; if your knees or hips ache, shorten the intervals or go back a week.

Ways to add it to your regular walks

The easiest habit is to bookend your usual walk: one or two minutes in reverse near the start, once you are warm, and again near the end on a familiar stretch of path. Another option is to use a landmark, such as a stretch between two benches or one straightaway of a track, as your cue to switch directions.

Backward walking is a seasoning, not the main course. Forward walking remains the foundation, and our guide to walking for health covers the steps and pace that matter most. Add a few minutes in reverse, keep it safe, and enjoy how something so ordinary can feel like learning a new skill.