Walking Backwards: Science-Backed Benefits and How to Get Started
Walking backwards isn't just unusual - it strengthen your knees, improves balance and a whole lot more.
By Kelan Ern Updated: 07/15/2026
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Walking backwards (or retro-walking) is one of my favorite balance exercises.
It's also part of my morning routine.
Many days, I stumble down the stairs like a zombie, go into the kitchen and fire up the espresso machine. While the coffee brews, I knock out a few bodyweight exercises such as marches, front planks and backwards walking (with eyes closed). In my sleepy state, it demands my full focus to keep my balance - especially with a wandering cat nearby.
But it's one of the best ways to fire up my nervous system and wake-up in the morning (before the Cafe Bustelo kicks in).
In fact, this is one reason Oscar-winning actress Julianne Moore (Boogie Nights, Hannibal, The Kids Are Alright) swears by them. According to 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's not joking.
People do this unconventional exercise for many reasons:
Some physical, some spiritual.
Some believe 100 steps backwards = 1,000 steps forward.
Others believe it reverses mistakes and past regrets.
Whatever the reason, science is catching up to this ancient practice and has discovered eight benefits of backwards walking (and running) on the body:
8 Science-Backed Benefits of Walking Backwards
#1: Knee Health
A 2012 study in the Journal of Biomechanics discovered that compared to running forward, backwards running lessened anterior knee pain. Why? Your knees don't have to bend as much so it less stressful on them. And it's less impact on the kneecaps.
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 (thigh) strength compared to those who walked normally (or did neither). This improvement in quad strength is possibly due to these muscles pushing you backwards with each step.
#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.
A few explanations come to mind here:
First, backwards walking doesn't require you to strike the ground with your heel which affects your pelvis differently and can relieve pressure. Second, it strengthens certain muscles in the back that support spinal stability. Also, it requires glute activation and stretching of the hip flexors, both of which can impact low back pain.
#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.
Biomechanics expert, Jane Dufek (whose studied backwards walking for 20+ years) believes this is where the low back pain benefits come from:
"Our research has shown that, indirectly, backward walking has some benefits relative to lower back pain simply because you're stretching the hamstrings."
#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. Fun fact: some toddlers naturally experiment with this advanced movement between 12 and 16 months old.
#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.
But even just backwards walking burns more calories.
MET (metabolic equivalent of task) is a way of measuring the intensity of an activity. Higher MET = higher intensity. According to exercise physiologist Jordan Boreman:
“Moderate walking is about 3.5 METs and backward walking is 6 METs. This tells us that walking backward requires a lot more energy — and therefore, it can burn more calories.”
#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%.
Three Pro Tips for Backwards Walking
In order to reap these powerful benefits, there are two important tips for backwards walking. This can make or break the exercise - especially if you're interested in improving your balance.
Tip #1: Shoes Off
Walking backwards is much harder with shoes on. Unless you wear minimalist footwear, most people wear shoes with a ton of support and cushion separating them from the ground. This layer makes it difficult for each foot to sense the ground and use that feedback for balance. In fact, your feet has some of the highest concentration of nerve endings (estimated 200,000 per foot) allowing it to detect changes in temperature, pressure, and sense the ground beneath you.
(Hence, why stepping on a pebble or stray Lego is so painful)
Also, without shoes your toes can spread out which allows them to grip the ground better (yes, socks off is acceptable too). There are 29 muscles in the foot and barefoot, backwards walking helps recruit the inactive ones and relax the overactive ones. All this helps support your arch, stabilize your foot and improve your balance.
Tip #2: Slow
I frequently tell my private clients, "There are no bonus points for speed."
Many people are speed demons with this exercise. But the real benefit comes from slowing down. Anyone can do this fast. Slow is where your control and stability is challenged. You want to take it down a few notches where each step you can feel the transition from your toes to your heels.
How do you know if you're going too fast?
If you fear hitting (or crashing) into a wall or object behind you, you are going too fast. When you are going slow, it doesn't matter if a wall is behind you, you'll simply brush it with your foot without a disruption in your balance.
Tip #3: Upright Posture
Many people will slouch or stare at their feet when doing this exercise. While this creates a counterbalance, it's hurts your core stability and you'll reinforce "tech-neck". You want a tall, upright posture when you do this exercise. That will reflexively kick on your core muscles and allow you to build body awareness where you sense where your body is in space.
With those tips in mind, here's how to get started:
How to Start Walking Backwards Safely
This is the exact progress that I take my private clients through with backwards walking. This sequence helps build greater balance and stability.
Level 1: Straight Line
Find an open space in your house or flat spot in your backyard and backward walk in a straight line for 20 feet, turn around and come back. If balance is really a struggle, start with a wall, counter or couch by your side that you can support yourself with if needed.
Level 2: U-Path
If straight line is a cake walk, try backwards walking in a U-shape then turn around and come back. This subtle directional change will challenge your balance differently. Plus, you'll be see how much sense of direction (or lack thereof) you have with this exercise.
Level 3: Eyes Closed
If you are crushed the first two levels and are ready to play varsity, here it is. Do the straight line with your eyes closed (no peeking unless you lose your balance). Remember: go slow and stay tall. One bonus tip: breathe. Many people hold their breath on this variation for stability. Breathe your way through this exercise. Once you have this mastered, try to the U-path.
Should I Walk Backwards on the Treadmill?
Personally, I don't backwards walking on the treadmill. Why?
The treadmill is set at a fixed speed so it will dictate your speed. With walking backwards we want to go superslow and find our footing with each step. That means your speed will change throughout the exercise. Sometimes you'll move fast and have to remind yourself to pump the brakes. Other times you may pause to maintain your composure - especially if you are walking backwards with your eyes closed.
My opinion: Start with solid ground.
Treadmill might work for some people but I think there's a ton of ground to cover (pun intended) without it.
Final Thoughts on Walking Backwards
When you backwards walk, 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.
