Skip to main content

Is walking backwards on a treadmill beneficial? What you need to know

What to know about walking backwards as exercise

Sporty man training on walking treadmill at home, closeup
New Africa / Adobe Stock

You’ll only need to spend a few minutes examining the rows and rows of treadmills at your local gym to see a variety of approaches to cardiovascular fitness — from power incline walking to running. While there’s no right or wrong approach to fitness, how do you know which cardio routine is best to help you achieve your health and wellness goals?

Recommended Videos

One interesting workout you might see is a person walking backward on the treadmill. At first glance, this appears silly and, frankly, a waste of time. But is there some real science behind this trend? We break down both the benefits and limitations of walking backward on the treadmill and how to know if you should give it a try.

Why do people walk backward on the treadmill?

cardio
Ryan De Hamer / Unsplash

Let’s get one thing straight first: people who are walking backward on the treadmill are not doing so because they don’t know how to use a treadmill. When walking forward, our bodies rely on the ankles to power us forward through the movement. However, when walking in reverse, the body relies more heavily on the hips and knees — creating a challenging (and different) type of workout.

Benefits and limitations of walking backward

A close-up of a male athlete's quad muscles.
Anastase Maragos / Unsplash

Several research studies have supported the benefits of walking backward on the treadmill, which can be used as part of a fitness routine or in a physical therapy routine to support rehabilitation.

Benefits

One of the primary benefits of walking backward on the treadmill is muscle strengthening, which occurs by making your legs work harder than you would when walking in a forward direction. Research has found that a backward walk can help you build stronger quadriceps and lower-body strength. Many people also enjoy improved balance and gait by walking backward, which can be especially helpful when recovering from an injury.

Other gymgoers may simply try walking backward on the treadmill to enhance their calorie burn, as walking backward burns a higher amount of metabolic equivalents (METs) than walking forward. Ultimately, this could result in up to a 40% higher calorie burn when compared to walking normally. Walking backward on the treadmill is also a great mental challenge to keep your brain sharp and helps keep your exercise routine interesting by changing things up.

Limitations

Walking backward on the treadmill may not be the best choice for everyone, depending on your fitness level and current health condition. The process of walking backward can be mentally challenging and may cause stability issues for those who have balance issues. The process also engages muscles that are not often used, which could result in pain or discomfort. Due to the increased risk of injury, it’s important to start slowly before jumping into an intense backward walking routine.

Should you try it?

a man on a treadmill
William Choquette / Pexels

For most generally healthy individuals, there’s no harm in giving a backward treadmill walk a try to spice up your cardio routine. Begin the routine slowly and don’t try to walk at too high of a speed or you may lose your balance. If you suffer from balance problems or muscle weakness, however, walking backward may not be the best workout for you and could increase your risk of falls.

Emily Caldwell
Emily is a freelance journalist with a focus on food, travel, health, and fitness content. She loves to travel to new…
Topics
All you need is 30 minutes and a pair of dumbbells for Arnie’s Pump Club workout
Grab your dumbbells and get ready to pump iron like the legendary bodybuilder.
Man lifting dumbbells overhead

Arnie is known for his impressive strength and muscular physique. Many of us might think we couldn’t possibly work out like Arnie; however, in his Pump Club Newsletter, Arnie shared a refreshingly simple and bite-sized workout for us to try. The best part is you only need 30 minutes and a pair of dumbbells to pump iron like the renowned bodybuilder himself, which is excellent news for those of us with busy schedules. The champion bodybuilder doesn’t want this workout to get complicated with switching machines, weights, and equipment; just grab your dumbbells.

Arnie’s 30-minute workout 

Read more
Here’s what the growing research shows about Parkinson’s disease and exercise
Are dancing and aerobic exercise beneficial for those with Parkinsons?
older man dancing

As someone with an Autoimmune bone disease, I know how exercise and moving my body helps with pain, stiffness, and other symptoms. Depending on the day, I gravitate toward different types of exercise, from jogging to yoga and bodyweight moves. Mounting research highlights how being physically active can improve symptoms and lower the risk of a range of chronic conditions. I wasn’t surprised to see that studies reveal exercises like running, yoga, and stretching are beneficial for ankylosing spondylitis, which is my autoimmune condition that primarily affects the bones.

Parkinson’s disease is a movement disorder involving a decline in dopamine production in the brain. Dopamine is a neurotransmitter that plays a role in coordinating movement, and people with Parkinson’s have several related symptoms, including stiffness, tremors, and issues with balance. Growing research also unveils the benefits of physical activity for those with Parkinson’s disease, including improving daily symptoms. Let’s explore.

Read more
Should you lift weights before or after cardio to maximize gains? New study
Should you run first or pick up those dumbbells? What does the latest research show?
man lifting weights dumbbells woman training

We all have our preferences, but many fitness enthusiasts prefer to do cardio before strength training. While lots of people like to get their blood circulating with cardio first, others prefer to get started on the weights or machines. Does it matter? Which is best when it comes to losing fat while gaining strength? While many are still recommending that you do what feels best for you, others are touting the research on the benefits of doing weight training first. Recently, researchers explored whether weight training before hitting the treadmill is more efficient for fat reduction and improving strength. 

The research

Read more