Walking is a timeless form of exercise—easy to start, requiring little more than a good pair of shoes and a pinch of motivation. But even the most dedicated walkers can find themselves stuck in a rut, treading the same path both literally and figuratively. Now, experts are encouraging a simple twist that can breathe new life into the humble stroll: walking backward.
Known as retro walking or reverse walking, this practice is gaining attention for its unique blend of physical and mental benefits. On October 15, 2025, health and fitness professionals reiterated the value of this unconventional activity, highlighting its capacity to increase hamstring flexibility, strengthen underused muscles, and challenge the brain in fresh ways. According to the Associated Press, experts say that turning around and moving in reverse doesn’t just offer a change of scenery—it puts entirely new demands on your body and mind.
Janet Dufek, a biomechanist and professor at the University of Nevada, Las Vegas, has spent years studying the mechanics of walking and jumping. Her research focuses on injury prevention and optimizing physical performance, and she’s become a vocal advocate for adding backward walking to fitness routines. As a former college basketball player, Dufek knows firsthand the value of mixing things up. “I see a lot of people in my neighborhood and they walk, and that’s good,” she told the AP. “But they are still stressing the same elements of their structure over and over again. Walking backward introduces an element of cross-training, a subtly different activity.”
So, what exactly makes backward walking so special? For starters, it’s a natural form of cross-training. When people walk forward, they use the same muscle groups repeatedly, which can lead to overuse injuries. By reversing direction, walkers activate different muscles—especially the hamstrings and other underutilized areas—while also demanding more from their brains as they adapt to the unfamiliar motion and posture.
Kevin Patterson, a personal trainer based in Nashville, Tennessee, regularly incorporates backward walking into his clients’ routines. He recommends starting on a treadmill for safety, particularly for older adults or those new to the movement. “The treadmill is great for older clients because you have the handles on the side and you reduce that risk of falling,” Patterson explained to the AP. He often uses what he calls the “dead mill” method: turning off the treadmill so that clients must power the belt themselves. “It can take a while to get the treadmill going, but from there we have them be the horsepower for the treadmill,” he said.
Patterson typically assigns backward walking as an “accessory exercise”—a brief add-on designed to target specific muscles or serve as a warm-up. The activity usually comprises a small portion of a workout, but its benefits can be significant. For those exercising at home or outdoors, Dufek suggests incorporating a one-minute segment of backward walking into a 10-minute walk, gradually increasing the duration as comfort and confidence grow. She also recommends practicing with a partner for added safety and balance. “At first, you start really, really slowly because there’s a balance accommodation and there is brain retraining. You are learning a new skill,” Dufek said. “You’re using muscles in different ways.”
Retro walking isn’t just for fitness enthusiasts looking to spice up their routines. Physical therapists have long used backward walking as a rehabilitation tool, especially for patients recovering from knee injuries or surgery. According to Dufek, the movement pattern is fundamentally different from forward walking. Instead of landing heel-first, as in a normal stride, “you strike the forefoot first, often quite gently, and often the heel does not contact the ground.” This subtle change reduces the range of motion required in the knee joint, allowing patients to stay active without overstressing vulnerable areas.
Backward walking also delivers a potent stretch to the hamstrings—the group of muscles running along the back of the thigh. This can be particularly valuable for people with tightness or weakness in that region, and Dufek is eager to see more research into whether the practice can improve balance and reduce fall risk in older adults by engaging a broader range of sensory inputs.
Of course, walking backward isn’t entirely foreign to most people. In fact, it’s a key skill for many athletes. Basketball players frequently move in reverse while playing defense, as do soccer players and American football defensive backs. “I played basketball and I probably spent 40% of my time playing defense and running backwards,” Dufek noted. This natural incorporation of backward movement in sports highlights its practical value for agility, coordination, and injury prevention.
For the truly adventurous, backward walking can even become a competitive pursuit. Believe it or not, some individuals have completed entire marathons in reverse, covering the standard 26.2 miles (42.2 kilometers) with their backs facing the finish line. While that might sound extreme, it underscores just how adaptable—and challenging—this simple twist on walking can be.
Cross-training is a familiar concept in the fitness world, typically involving a mix of activities to prevent overuse injuries and keep things interesting. For example, someone might run one day, swim the next, and lift weights on another. But Dufek points out that even small tweaks—like changing the direction you walk or rotating between different pairs of running shoes—can provide fresh stimuli for your muscles and joints. “The shoes had a different level of wear, a different design,” she said. “Just by changing that one element, in this case footwear, it would provide a slightly different stress to the system.”
As with any new exercise, safety is key. Experts recommend starting slowly, focusing on balance, and using supportive environments like treadmills with handrails or walking with a partner. Over time, as coordination and confidence improve, walkers can extend their backward intervals and even experiment with gentle backward jogging—if they’re feeling bold. And for those who want to take it to the next level, there’s always the possibility of joining the ranks of backward marathoners!
Ultimately, the appeal of backward walking lies in its simplicity and versatility. It requires no special equipment, can be adapted to any fitness level, and offers a host of physical and mental benefits. Whether you’re recovering from injury, looking to prevent overuse, or just eager to shake up your routine, taking a few steps in reverse might be the forward-thinking move your body needs.
