You'll want to watch your six—but a Tufts University MD and professor reveals benefits of walking backward that will turn your head.
If You Don’t Walk Backward Every Day, a Sports Medicine Doctor’s List of the Benefits Might Convince You To Start
Published on Jul. 11, 2025
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1. Walking backward strengthens underused muscles
“[Walking backwards] activates muscles differently than walking forwards, which target and strengthen muscles that may not receive as much attention with forwards walking,” Dr. Davis explains.
Specifically, 2024 research published in the Journal of Clinical and Diagnostic Research highlights that walking backward fires up your quads, hamstrings, glutes, hip flexors, and calf muscles. We use these muscles when walking normally, but retro walking requires them to act differently by lengthening under load. This style of muscle workis called “eccentric movement” and is associated with more significant strength gains, according to 2023 research published in the Journal of Sports Science & Medicine.
2. Walking backward enhances balance and stability
“This new movement pattern will also lead to improvements in coordination through neuromuscular adaptations and balance,” Dr. Davis says. “[This happens] through training of the body’s proprioception, which is knowing where your body is in space.”
In essence, when we walk forward, we rely on our body’s natural sense of proprioception. “Our joints and muscles are designed in a way to optimize forward movement, and our visual system is designed to see in front of us, not behind,” Dr. Davis explains. So when we can’t see where we’re going, our body’s smaller stabilizer muscles—like those in our ankles, knees, and hips—kick in to help maintain balance and in control.
In addition to general improvements to balance and stability, Dr. Davis says, “This can be important in improving sports performance and fall prevention.”
3. Walking backward burns more calories
“We are accustomed to walking forwards both out of habit and biomechanically,” Dr. Davis says. “While we certainly can walk or run backward, we do so much less efficiently based on our anatomy.”
This extra demand means a more challenging workout. The American College of Sports Medicine (ACSM) uses a term called metabolic equivalent of a task (MET) to estimate exercise intensity and calorie burn. According to the ACSM, a moderate walk is at 3.5 METs, and walking backward is at 6 METs. This suggests that retro walking can burn up to double the calories.
4. Walking backward boosts heart health
The increased physical demands of walking backward are great for your heart health, too.
A 2023 study published in Health Science Reports monitored participants who spent at least 15 minutes walking backward on a treadmill four times a week. After 12 weeks, compared to people walking forwards, the retro walking participants experienced:
- Higher oxygen consumption (VO2) responses, a measure of cardio fitness
- Improved blood pressure levels
- Reduced systemic inflammation, which is linked to cardiovascular disease
5. Retro walking is a cognitive workout, too
“Part of the reason retro walking is difficult is that we are not used to doing it,” Dr. Davis explains. “At first, it will require mental as well as physical effort to perform.”
Just like you might have to relearn how to walk after an injury, Dr. Davis says walking backward provides a similar challenge. “Learning new things and challenging the brain is beneficial for our cognitive health, so walking backward can provide both physical and cognitive improvements.”
While research is ongoing, UCLA Health reports that several studies show walking backward increases activity in the part of our brain responsible for problem-solving and decision-making. In fact, a 2019 study published in Cognition found that walking backward may even improve short-term memory.
6. Walking backward promotes joint health
The Health Science Reports research points to another big advantage of walking backward: It places a lot less stress on our joints. The way our muscles engage while we move our joints in reverse helps absorb impact, while encouraging protective stabilizer muscles to get stronger for long-term joint health. Retro walking also improves joint flexibility, per the Journal of Clinical and Diagnostic Research article.
Dr. Davis says that walking backward may also be a beneficial exercise for people with current joint pain. “Doing so can off-load the joint in certain cases by changing force patterns and improving muscular strength and control.”
7. Walking backward can ease lower back pain
You’ll get a core workout by walking backward, too. By challenging our balance and coordination, retro walking forces our core to engage—particularly the deep spinal muscles that support our lower back, according to 2022 research published in the Asian Pacific Journal of Health Sciences. This activity increases our lower back muscles’ range of motion, significantly reducing lower back pain in study participants.
How to get started safely with walking backward
Another reason to start walking backward? It’s a simple workout that almost anyone can do, making it a great way to get into a new exercise routine. Or if you already have an exercise program, the novel movement will quickly challenge most people, Dr. Davis says, as long as they are able to do it safely.
He recommends starting in a controlled environment, such as using a treadmill with arm supports or a flat surface with a grab bar nearby. Or, ask a friend to act as your spotter, just make sure you use an open, flat area that’s free from obstacles.
Be sure to start slow, too. For instance, don’t expect to retro walk as fast as you can walk forwards. “It is important not to progress too quickly or in a risky environment, as retro walking can be a fall risk,” Dr. Davis explains. This could mean incorporating walking backward into your warmup, cooldowns, or starting with short walks and increasing the intensity as you get more comfortable.
Precautions and who should avoid it
“Everyone can benefit, but not everyone may be safe to do so,” Dr. Davis explains. “If you are dealing with injuries or neurological issues that greatly compromise your balance and coordination, then retro walking may be a high fall risk.”
That doesn’t mean you have to avoid walking backward altogether. It’s just important to work under the guidance of a healthcare professional, such as a physical therapist, Dr. Davis says. In many cases, retro walking is an effective exercise for people recovering from injury, and 2023 research published in Multiple Sclerosis and Related Disorders highlights its positive effect on balance, gait, and mobility in people with neurological diseases.
But no matter your situation, stay safe and gain the most benefits of walking backward with these golden rules:
- Wear proper footwear.
- Stay aware of your surroundings.
- Avoid uneven terrain, crowded spaces, and areas with possible obstacles.
- Start slowly with small, controlled steps.
- Maintain good posture.
- Consult your doctor first if you’re dealing with any injuries.
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