Walking backwards - the surprising benefits of retro walking

It looks strange. It feels awkward the first time you try it. But walking backwards, sometimes called retro walking, has a surprising amount of research behind it, and physical therapists have quietly used it for decades to help people recover from knee injuries and improve balance.

Here's what the science actually says about this unconventional walking variation, and how to try it safely.

Why walking backwards is different

Forward walking is a movement pattern your body has practiced since you were about a year old. It's deeply automatic. Walking backwards disrupts that automation. Your brain has to work harder to coordinate the movement, your muscles engage in a different sequence, and your balance system has to adapt to moving in a direction it rarely experiences.

This disruption is exactly why retro walking offers benefits that forward walking doesn't fully provide. It's not a replacement for your regular walks, but as a supplementary practice, it targets things your normal walking routine tends to miss.

The knee pain connection

This is the most well-researched benefit of walking backwards, and it's genuinely useful. When you walk backwards, the mechanics of your knee change. Your knee experiences less compressive force on the kneecap (patella) against the thigh bone, an area called the patellofemoral joint, compared to forward walking.

At the same time, backward walking significantly increases activation of the quadriceps, the muscles on the front of your thigh that support and stabilize the knee. Stronger quadriceps generally mean better knee support and less pain during everyday forward walking too. If you're managing ongoing knee discomfort, this is worth discussing with a physiotherapist as a potential addition to your routine, alongside our broader guide to walking and joint health.

Better balance and coordination

Because backward walking removes your visual feedback of where you're stepping, it forces your body to rely more heavily on proprioception, your internal sense of where your limbs are in space. This is a skill that naturally declines with age and is a major factor in fall risk for older adults.

Regularly practicing backward walking (in a safe, controlled environment) has been shown to improve balance and stability. This makes it a valuable addition for older adults working on fall prevention, alongside standard walking and specific balance exercises. See our guide to walking for seniors for more on staying stable and mobile with age.

More calories, same distance

Walking backwards requires noticeably more effort than walking forward at the same speed, largely due to the reduced efficiency and increased muscular coordination demand. Studies estimate that backward walking burns roughly 20 to 40 percent more calories than forward walking at a comparable pace.

This doesn't mean you should replace your regular walks with backward ones, the awkwardness and slower practical speed make it impractical as a primary mode of exercise. But adding short bouts of backward walking to your routine is an easy way to increase the intensity and calorie burn of an otherwise familiar walk. For the full picture on walking calorie burn, see our calorie calculator guide.

Different muscle engagement

Forward walking primarily works your glutes, hamstrings, and calves in a specific sequence. Backward walking shifts the emphasis considerably toward your quadriceps and shins (tibialis anterior), and it engages your core more heavily to maintain balance and posture without the usual visual guidance.

Muscle group	Forward walking	Backward walking
Quadriceps	Moderate	High
Hamstrings and glutes	High	Lower
Shins (tibialis anterior)	Low	High
Core and balance muscles	Moderate	High
Calves	High	Moderate

This complementary muscle pattern is part of why some coaches and physical therapists recommend adding backward walking as a supplement, it fills in gaps that forward walking alone doesn't fully address, similar to how Nordic walking adds upper body engagement that regular walking misses.

A genuine brain workout

Because it's unfamiliar and requires active coordination rather than automatic movement, backward walking demands more cognitive engagement than a normal stroll. Some research suggests this increased mental demand may offer cognitive benefits, similar to how learning any new motor skill challenges and potentially strengthens neural pathways.

This isn't a replacement for the well-established brain benefits of regular walking on cognitive health, but it's an interesting bonus that comes from the novelty and coordination demands of the movement.

How to try walking backwards safely

Start on a treadmill

This is the safest way to begin. A treadmill provides a flat, predictable surface, handrails for support, and precise speed control. Start at a very slow speed, around 1 to 1.5 km/h, well below your normal walking pace, and hold the side rails loosely for balance as you get comfortable with the movement pattern. This is far safer than starting outdoors where you can't see obstacles behind you.

Move to an open, flat, obstacle-free space

Once comfortable on a treadmill, or if you don't have access to one, choose a completely flat, open, obstacle-free area like an empty gym floor, a running track, or a clear stretch of park path with no other pedestrians nearby. Avoid busy sidewalks, stairs, uneven terrain, or anywhere with traffic.

Go slowly and stay short

Start with very short sessions, just 1 to 2 minutes at a time, focusing on control rather than speed or distance. You can gradually increase duration as your coordination and confidence improve. There's no need to rush this, the benefits come from consistent short practice, not long sessions early on.

Keep your steps small

Take smaller, more controlled steps than you would walking forward. This keeps you more stable and reduces the chance of tripping or losing balance. Bend your knees slightly and keep your weight centered.

Occasionally check your surroundings

If walking backwards in any space that isn't completely enclosed and empty, glance over your shoulder periodically to check for obstacles or other people. This is one of the main safety considerations that makes backward walking different from forward walking.

Who should be cautious

Walking backwards isn't for everyone right away. Approach it carefully, ideally with guidance from a physiotherapist, if you have significant balance issues, a history of falls, vertigo or inner ear conditions, or an acute knee injury that hasn't been properly assessed. In these cases, backward walking might still be beneficial, but should be introduced gradually and safely with professional input rather than attempted independently.

How to work it into your routine

You don't need to dedicate entire separate sessions to backward walking. A practical approach is to add short backward walking segments to a walk you're already doing:

1. Walk forward normally to warm up for 5 to 10 minutes.
2. Find a flat, clear stretch (or use a treadmill) and walk backwards for 1 to 2 minutes at a slow, controlled pace.
3. Return to forward walking for the remainder of your walk.
4. Gradually increase the backward segments to 3 to 5 minutes as you build comfort and confidence.

This gives you the targeted benefits, quad strengthening, balance training, and variety, without requiring you to restructure your entire walking routine or spend excessive time on an unfamiliar movement.

The bottom line

Walking backwards looks unusual, but it's a genuinely useful supplement to regular walking. It strengthens your quads and shins, improves balance and coordination, burns extra calories, and may ease certain types of knee pain by changing how load moves through the joint. Add it in short, careful doses, ideally starting on a treadmill or in a clear open space, and it becomes a simple way to add variety and targeted benefit to a walking routine you already have.