The benefits of walking backwards are surprisingly practical: retro walking burns about 40% more calories per minute than brisk forward walking, improves balance and stability, and places less stress on the knees. It works because the unfamiliar movement forces your body to recruit different muscles and pay closer attention to every step.
Key Takeaways
- According to the American College of Sports Medicine, retro walking burns roughly 40% more calories per minute than brisk forward walking.
- Walking backwards shifts the workload from the ankles to the hips and knees, strengthening underused muscles like the glutes and hamstrings.
- Studies link regular retro walking to better balance, coordination and lower-body flexibility, including reduced knee pain for some people.
- It also challenges the brain, with research tying it to improved spatial awareness, reaction time and short-term memory.
- Start slowly, on a treadmill or a clear, flat path, and use a walking partner or handrail until the movement feels natural.
What Are the Benefits of Walking Backwards?
Retro walking is not new — backward walking has been part of traditional exercise routines in China for centuries, and athletes and coaches later adopted it to build sports performance. What is new is the research attention it is getting. Because your body is far less efficient moving in reverse, the same stroll demands more energy, more muscle recruitment and more concentration than forward walking. That inefficiency is precisely where the benefits come from, and it is why physical therapists have used retro walking in rehabilitation programmes for years.
Keep perspective, though: the evidence base is still modest, with many small studies focused on specific groups such as people with knee problems, so retro walking is best seen as an addition to regular walking, not a replacement. For a gentler everyday habit, our guide to the benefits of walking after eating covers a simpler routine with its own well-studied perks.
Benefits of Walking Backwards for Calorie Burn and Fitness
The headline benefit of walking backwards is energy expenditure. Because the movement is unfamiliar, your body works harder to stay upright and coordinated, raising your heart rate and oxygen consumption more than forward walking at the same pace. The American College of Sports Medicine puts the difference at roughly 40% more calories per minute than brisk forward walking. A small 2014 study published in the International Journal of Scientific and Research Publications found that pre-obese women aged 20 to 40 who followed a six-week backward walking programme lost body fat and improved their overall fitness.
Pilot studies have found that several weeks of retro walking improved cardiorespiratory fitness, including in patients recovering from stroke and young women in training programmes. Swapping even a few minutes of your normal walk for backward walking gives your heart and lungs a harder workout in the same time.
Benefits of Walking Backwards for Balance, Muscles and Joints
Walking backwards changes which muscles do the work. Forward walking is dominated by the ankles and calves, while retro walking shifts the load to the hips and knees, activating the quadriceps, hamstrings, glutes and lower back more intensely. Researchers at the University of Nevada, Las Vegas, who have studied backward locomotion for over 20 years, found that retro walking increases hamstring and lower-back flexibility, reduces lower-back pain, and improves balance and stability.
The balance gains are among the best-supported benefits. A 2019 study found that participants who walked backward for 10 to 15 minutes, three to four times a week, improved their balance and stability more than those who walked forward or stayed inactive. For joints, the mechanics help too: retro walking places less stress on the kneecaps while strengthening the quadriceps that support knee stability, and a study in the North American Journal of Medical Sciences found it significantly reduced disability in patients with knee osteoarthritis when added to physical therapy. National Geographic’s overview of the benefits of walking backwards gathers much of this research in one place.
Retro Walking and the Brain
Retro walking is also a workout for the brain. Because you cannot see where you are going, the movement demands constant attention, spatial awareness and coordination, engaging the prefrontal cortex — the area involved in problem-solving and decision-making. Studies have linked the practice to faster reaction times and improved short-term memory, and experts describe it as a novel task that challenges the brain’s balance and motor-control systems in ways forward walking simply does not.
That novelty is a double-edged sword: the same unfamiliarity that stimulates the brain also raises the risk of tripping. Science communicators at McGill University caution that for most people retro walking is unlikely to beat regular workouts outright — it is a complement, not a miracle.
How to Start Walking Backwards Safely
Start small and stay safe. A treadmill on a low speed is the easiest place to begin, because the handrails are right there and the surface is predictable — just set the belt to a slow pace, hold the rails lightly, and build up from one or two minutes at a time. Outdoors, pick a flat, clear path without trip hazards, wear supportive shoes, and bring a walking partner to act as your eyes. If you have knee problems, balance issues or any condition affecting your steadiness, check with a clinician or physical therapist first.
A sensible starter routine: warm up with five minutes of normal walking, then alternate one minute of backward walking with two minutes of forward walking, three or four times, stretching the backward intervals as the movement feels more natural. Keep your posture upright, take short steps, and land toe-first rather than heel-first — the reverse of your normal stride. And stay hydrated, especially if you are walking outdoors: our guide to the signs of dehydration in adults is a useful refresher on what to watch for.
Frequently Asked Questions
Does walking backwards really burn more calories?
Yes. According to the American College of Sports Medicine, retro walking burns about 40% more calories per minute than brisk forward walking, because the unfamiliar movement demands more energy, muscle activation and concentration.
Is walking backwards good for bad knees?
It can be, with care. Retro walking places less stress on the kneecaps while strengthening the quadriceps that support the knee, and research in knee osteoarthritis patients found it reduced disability when added to physical therapy. Anyone with a knee condition should start under professional guidance rather than on their own.
How long should I walk backwards each day?
Start with just a few minutes. Studies showing balance benefits typically used 10 to 15 minutes of backward walking, three to four times a week, but beginners should build up from one- to two-minute intervals on a treadmill or a clear, flat path, always with safety in mind.
Can walking backwards improve balance?
Yes, balance is one of the best-supported benefits. A 2019 study found that people who walked backward for 10 to 15 minutes several times a week improved their balance and stability more than people who walked forward or remained inactive, because the movement forces greater reliance on proprioception and the inner-ear balance system.
This article is general information only and is not medical advice.
