Why You Should Be Walking Backward (And How to Level It Up)

Thanks to social media, fitness trends spread faster than ever. Instead of asking the biggest guy at the gym for advice, we now turn to TikTok, Instagram, and YouTube for the latest training hacks. 

Sure, some trends are questionable. But every now and then, a simple, science-backed idea gains traction—one that can help you train pain-free and transform your body.

Like walking backward.

And not just walking backward on a treadmill, but walking backward up a hill.

As a personal trainer for over 15 years, I’ve introduced my clients to some unconventional exercises. But this? This one is worth stopping traffic for. 

Here are four surprising benefits of backward hill walking—and why you should try it.

1. Backward Walking Benefits: A Science-Backed Game-Changer for Your Body

Walking backward might seem like a gimmick—until you look at the research. Studies show it activates muscles differently than forward walking, improves coordination, and even burns more calories.

The key difference? 

When you walk forward, your body naturally absorbs impact with each step, using a controlled eccentric (lowering) phase to decelerate movement. But when you walk backward, that eccentric load is reduced, meaning less wear and tear on your joints—especially your knees.

At the same time, walking in reverse forces your quads, glutes, and stabilizing muscles to work harder, especially on an incline. That’s why physical therapists use backward walking for knee rehab, and why athletes use it to strengthen their lower bodies without overloading their joints.

Put simply: it’s a smart way to build strength, improve movement quality, and protect your knees—all at once.

2. The Best Way to Load Backward Walking: Add a Hill

A local couple that I’ve trained for years here in Kansas City live in a neighborhood called the West Plaza. It’s a beautiful, tree-lined part of town. And very hilly. Perfect for asking them to walk backward up them. 

As you drive by you might think “huh, that’s unusual.”

Or, “what is the guy doing to those poor people.”

But as you learned above, backward walking is a smart lower body training choice. And if you know how to make exercises harder, any movement — including bodyweight exercises like backward walking — can help you increase strength and build new muscle.

Here’s why they work: The principles of progressive overload apply to backward walking just like any exercise. You need to find ways to create more muscular tension. 

You could drag a sled but if you’re training at home – or in a limited gym – the easiest way to increase tension is to find a hill. 

Think of this like pushing a sled. With each step you must “push” yourself up the hill, demanding more from your lower body muscles. Plus, much like a sled, backward hill walking (or backward treadmill walking) is all concentric and isometric work.

Want to take it to the next level? Try wearing a weight vest. 

3. Backward Walking Improves Balance & Stability (And Why It Matters As You Age)

As you age, training for balance and stability becomes essential for preventing falls. 

In fact, studies show that backward walking can be an effective tool for improving these skills—mainly because you can’t see where you’re going.

When we walk forward we rely heavily on visual input to assist in body awareness. Remove those visual cues, and your body is forced to rely more on proprioception — your ability to sense where your body is in space. 

That’s yet another reason I have my clients mentioned above incorporate backward hill walks into their routine. They’re both in their 60s and improving stability becomes increasingly important as we get older.

But backward walking isn’t just for the 60+ crowd. It’s also beneficial for anyone recovering from a lower-body injury. By strengthening stabilizing muscles in the ankles, knees, and hips while reducing joint stress, it can be a smart rehab choice. 

4. Burn More Calories in Less Time (The Fat Loss Benefit)

Most people think of running or high-intensity cardio when they want to burn more calories. But what if you could increase your calorie burn without pounding your joints?

That’s where backward walking—especially uphill—comes in.

Research shows that walking backward can burn nearly double the calories of walking forward at a brisk pace. The increased demand on your quads, glutes, and stabilizing muscles forces your body to work harder, even at lower speeds.

That means you get a low-impact way to ramp up calorie burn without the wear and tear on your knees. That’s why I often program it into my clients’ workouts—whether as a finisher, part of a circuit, or even a warm-up to activate key muscles before strength training. (And don’t worry, I’ll share those examples below.)

If you’re looking for a joint-friendly way to boost fat loss and get more out of your cardio, backward walking could be your secret weapon.

How to Add Backward Walking to Your Workouts

You don’t need a complete overhaul of your routine to get the benefits of backward walking—just a few strategic tweaks. Here are four ways to start using it in your workouts today.

Option 1: Start Simple (Beginner-Friendly)

New to backward walking? Start with 5-10 minutes on a flat surface, whether it’s a treadmill, track, or sidewalk. Focus on controlled steps, keeping your ribcage and pelvis stacked, and feel the difference in your quads.

Option 2: Progress to Hills (Leg Strength & Joint-Friendly Conditioning)

Once you’re comfortable, take it to the next level by walking backward up a hill for 30-60 seconds at a time. Rest as needed, then repeat for 5-10 rounds. This is a great way to challenge your legs without heavy weights.

Option 3: Interval Training for Fat Loss (Higher Intensity)

If fat loss and cardio efficiency are your focus, try a backward sprint for short bursts:

• Walk backward as fast as possible for 15-20 seconds.
• Rest for 60-90 seconds.
• Repeat for 5-10 rounds.

This approach cranks up the calorie demand without pounding your joints like traditional sprints.

Option 4: Integrate It Into Your Workouts (Strength & Conditioning)

Because many of my clients train at home with limited equipment, I often use backward walking to pre-fatigue their legs before strength training. This helps them get more out of movements like goblet squats without needing an endless rack of dumbbells.

Here’s how you can use backward hill walking as part of a structured workout:

✔ Workout “Buy-In” & “Cash-Out”

• Buy-In: Start your workout with a long backward hill walk.
• Workout: Strength or circuit training.
• Cash-Out: Finish with another long backward hill walk.

✔ Total Rep Conditioning Finisher 

• Long backward hill walk
• 50 pushups
• 50 squats

✔ Backward Walking Intervals 

• Short, fast backward hill walk at an aggressive pace (~15-20 seconds)
• Rest (60-90 seconds)
• Repeat 5-10 times

Give It a Try—Your Legs (and Knees) Will Thank You

Backward walking might not be the first thing you think of when it comes to leg day, but the benefits speak for themselves: stronger legs, better balance, more calorie burn, and healthier knees.

The best part? It’s accessible and easy to start. Try just 2-3 minutes of backward walking this week—on a treadmill, sidewalk, or hill—and notice the difference.