8 Unexpected Benefits of Walking Backward—aka the Latest Trend in Fitness

Walking is one of the most popular activities in the U.S., and it’s easy to see why. It’s an accessible, low-impact cardio workout that offers mental and physical health benefits. Still, walking can get boring and repetitive after a while. So, if you’re ready to switch up your walking routine, consider going backward.

“Backward walking is relatively low risk and it’s something novel to add to your workout program to make it more challenging,” says Chris Gagliardi, CPT, CSCS, an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist.


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And, while backward walking (also known as retro-walking) gained attention through TikTok—and is slated to be one of 2025’s top fitness trends, per recent Protein Works report—Gagliardi notes that the practice has been around for a long time. Ahead, experts explain what benefits walking backward offers, and how to do it safely.

In This Article

8 benefits of walking backward that’ll convince you to try it out

1. It strengthens different muscles

If you always walk forward, you’ll continue using the same muscles every time. Walking backward engages many of the muscles you use when walking forward, including the hamstrings, calves, and quadriceps. However, changing direction works those muscles in different ways and activates other muscles to a greater extent, per the Cleveland Clinic. This can help you avoid a plateau or even injury.

When you step forward, your heel typically strikes the ground first, but when you step backward, your toes make first contact. This shift in contact point gives your quads, shins, and ankles a greater workout.

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