Jul 16, 2025
Aarushi BhaduryRegular walking uses the same muscles repeatedly. Retro walking acts as cross-training, working your hamstrings, calves, and quadriceps in different ways. It also uses more of your glutes and hip flexors, and challenges your balance.
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Since it's an unfamiliar movement, your body works harder when walking backward. This increases your heart rate and helps you burn more calories compared to forward walking.
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The unique toe-to-heel motion of backward walking strengthens your quadriceps, which support your knees and absorb impact. It also improves the range of motion in your hip flexors. Always consult a doctor if you have joint pain before trying this.
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Going backward demands more concentration and engages your senses more intensely, giving your brain a workout. Like any exercise, it can also lift your mood and help reduce feelings of sadness.
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Many of us slouch. Walking backward forces you to stand straighter, making you more aware of your posture. Strengthening your glutes, quadriceps, and hip flexors also contributes to better posture.
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Since you can't see behind you, choose times and places with fewer people to avoid bumps and falls.
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Stick to flat, even ground like paved paths or grass. Uneven surfaces are risky and can lead to stumbles. Always check your surroundings first.
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Don't rush into it. Begin with short bursts of one to two minutes of backward walking mixed into your regular routine, and gradually increase the time as you get more comfortable.
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If using a treadmill, reduce the speed significantly before trying backward walking. Your pace will naturally be slower. Always hold the handrails and use the safety key. An elliptical machine can also simulate the motion.
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A backward walking session can range from two minutes to 30 minutes or more, depending on your fitness. Start small and build up. Aim for 150 minutes of moderate exercise per week, including strength training, to maintain overall fitness.
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