Walking Backwards: Benefits for Knee Health, Balance, and Cognitive Function
How walking backwards strengthens your knees, improves balance, and boosts cognitive function.
By Kelan Ern Updated: 02/17/2026
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Recently, 64-year-old Oscar-winning actress Julianne Moore (Boogie Nights, Hannibal, The Kids Are Alright) shared her walking backwards routine.
Something a personal trainer from years ago impressed upon her:
“Every once in a while, I just go ahead and walk backwards, especially up a hill, because it’s so good for your body and brain, because your brain’s like, ‘Whoa, what’s that?'”
She described how novel activities like backwards walking, learning a new language, game or meeting new people “wake you up.”
She’s not joking.
Many mornings, I stumble down the stairs like a zombie. Then go into the kitchen and fire up the espresso machine. While I wait for coffee to brew, I do a few exercises in the living room - including marches, front planks and backwards walking (with eyes closed). In my sleepy state, it requires my full focus to keep my balance - especially with a wandering cat nearby.
But backwards walking is one of my favorite ways to fire up my nervous system and wake-up in the morning (before the Café Bustelo kicks in).
People do this unconventional exercise for many reasons though:
Some physical, some spiritual.
Some believe 100 steps backwards equals 1,000 forward.
Others believe it lets you reverse mistakes and past regrets.
Whatever the reason, here are eight science-backed benefits of backwards walking (and running) for the body:
8 Reasons to Start Walking Backwards for Knee, Balance, and Brain Benefits
#1: Knee Health
A 2012 study in the Journal of Biomechanics discovered that compared to running forward, backwards running lessened anterior knee pain. One reason: your knees don't have to bend as much so it less stressful on them.
Another 2019 study in BMC Musculoskeletal Disorders took 68 subjects with knee pain and gave them either backwards walking, normal walking or regular treatment for 6 weeks. Subjects who did backwards walking had less pain, less functional disability and greater quadriceps strength compared to those who walked normally (or did neither).
#2: Low Back Pain
A 2020 study published in Sport Sciences for Health took 30 athletes with chronic lower back pain. They were assigned either conventional exercise or conventional exercise plus backwards walking. The result: backwards walking was superior for decreasing pain and improving balance.
One reason: backwards walking doesn’t require you to strike the ground with your heel which affects your pelvis differently and can relieve pressure from the lower back.
#3: Hamstring Flexibility
A study published in the International Journal of Exercise Science found that simply walking backwards for 10-15 minutes (4x per week) improved hamstring flexibility.
#4: Memory Boost
A study published in Cognition found that subjects who walked backwards improved their memory by 10% more than those who walked normally.
#5: Cognitive Thinking
A 2009 research published in Psychological Science found that backwards walking improved cognitive control and thinking skills.
#6: Improves Balance
A 2001 study in Journal of Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology found that after 12 weeks children who performed backwards walking training had greater improvement in balance.
#7: Burns More Calories
A 2011 study in Proceedings of the Royal Society B: Biological Sciences found that backwards running burns more calories than forward running. That's because it requires about 30% more energy.
#8: Supports Fat Loss
A 2005 study in the International Journal of Sports Medicine found that women who walked backwards dropped 2.4% body fat and improved their VO2 Max (a measure of cardiovascular fitness) by 5.2%.
How to Start Walking Backwards Safely
There are three main options for getting started:
Option #1: Short bursts Find a open space in your house or flat spot in your backward and do it for 10-20 feet, turn around and come back.
Option #2: Alternate directions During a walk find a clear stretch of trail and backwards walk for 15-30 yards, before switching back to forward walking. Then alternate.
Option #3: Walk backwards on the treadmill Start with a slow, steady speed and once you are comfortable gradually increase.
You might get some looks. Your neighbors might think your cheese slid off your cracker.
But you might find this little exercise awakens your body in a totally new way and helps your body get back in balance.
One more thought on this exercise:
Some exercises like walking on the treadmill… riding a stationary bike… or even body weight circuits allow your mind to wander (…and sometimes go off into your own little world).
Not backwards walking.
Wandering turns to wobbling.
It requires your full presence. It requires body awareness and keeping a calm composure - while relaxing your body. If you don't, you'll stiffen up, move like the tin man and struggle to keep your balance.
Few exercises demand that many things at once.
That might be why it's a double-whammy for mind and body.
Kelan Ern Elite Fitness Coaching
P.S.For more ways to transform your health and fitness, check out a free issue ofMind-Body Breakthroughs. Discover secrets from the fittest people on the planet and their tips, strategies and mindsets for helping you breakthrough to the next level.
