Club Benefits
Reverse walking has become one of the more interesting trends in the online fitness space. From physical therapists to running coaches, more experts are recommending walking backward as a simple way to improve your balance, coordination, and joint health.
Naturally, I was skeptical. As a weightlifter and marathon runner, I tend to neglect balance training. And besides taking my dog for walks, I rarely walk for exercise. But still, my balance is decent—albeit far from perfect. I also spend a good chunk of my day sitting at a desk writing, which doesn’t help. So I decided to test myself by adding reverse walking to my routine every day for a week to see if it would make a noticeable difference.
Before starting, I tested my balance with three balance tests: the timed single-leg standing hold, the timed up and go (stand up, walk 10 feet, turn, and return to a chair—all without using hands), and the Romberg test (standing with feet pressed together and eyes closed). I then repeated these same tests halfway through and at the end of the week.
Article continues belowHow I did reverse walking for a week
Each day, I did about five to 10 minutes of reverse walking, broken into short intervals of one to two minutes at a time. I stuck mostly to flat paved surfaces in my neighborhood, but I also live on a mountain so there were plenty of hills to incorporate incline and decline walking into the mix.
Here’s how I progressed throughout the week:
- Days 1-2: Walked with slow, short steps, constantly checking behind me, experienced sore quads and hamstrings
- Days 3-4: Walked with a smoother rhythm and took fewer stops
- Days 5-7: Walked for longer continuous stretches at a slightly faster pace
What are the benefits of walking backward?
At first, reverse walking felt awkward. But experts say there’s a good reason for that. “Walking backward forces your body to come out of autopilot,” explains Ludgina Dieujuste, an RRCA-certified walking and running coach with WalkFit. “Your muscles are still doing similar jobs as if you were walking forward, but in a different order, with more work going through the front of your legs. The main difference is that your brain has to pay closer attention to each step, which increases your control, and this is why reverse walking can feel strange at first.”
“Put simply, when you walk backwards, muscles within the lower body end up taking on different roles and responsibilities,” says Adam Fujita, PT, DPT. “Normally, the hamstrings and glutes play the biggest role, but when walking backwards, it is predominantly the quadriceps and glutes.”
What happened when I tried reverse walking every day for a week
I began walking backwards in one-minute intervals with one minute of regular walking in between. I did this for 25 minutes. I expected reverse walking to feel a little unnatural, but I didn’t expect it to feel this mentally demanding. For the first few days, I had to think about every single step. My stride was short, hesitant, and awkward. I constantly glanced over my shoulder, which broke my rhythm and made it harder to stay balanced.
While I wasn’t exhausted physically, it required a lot more focus than regular walking. Then by midweek, things started to click. Around day three or four, I began walking faster and didn’t have to concentrate as hard on my steps. At this point, I was walking backwards for two minutes at a time and only resting for 45 seconds to a minute between. I still walked for 25 minutes at a time.
When I retested my balance halfway through the week, I noticed a small improvement—nothing significant, but I felt slightly steadier during single-leg holds, especially on my non-dominant side.
By the end of the week, I retested everything again. Did my balance improve overall? Yes, but only slightly. I felt more stable and in control of my body, and my movements felt a bit more “connected,” especially when shifting weight or changing direction. But it wasn’t some major night-and-day transformation.
The biggest change wasn’t improving balance
Surprisingly, the biggest change I noticed wasn’t better lance, it was in my leg strength. Halfway through the week, my quads were noticeably sore and more fatigued after each walk, and by the end of the week, they felt stronger and more toned.
This makes sense given the mechanics of reverse walking, which shifts more load to the front of your legs compared to normal walking, especially when walking up hills like I do plenty of living in the mountains.
Is reverse walking worth trying?
After a week of reverse walking, I can say with confidence that the fitness trend isn’t a magic fix for improved balance — but it definitely has its benefits. I experienced slightly better stability and balance, more awareness of my body’s movement, and stronger-feeling legs.
So is reverse walking worth it? Yes, it is. It’s simple, accessible, and low-impact. You don’t need equipment, and you can easily incorporate it into your daily walking routine. However, if you’re expecting instant results, you’ll be disappointed. But if you’re willing to stick with it longer than a week, there’s a strong case for it as part of a well-rounded fitness routine.
“I’d recommend starting with just a few minutes at a time, no more than around five to eight minutes in a single session,” says Dieujuste. “Doing it two or three times a week is enough to begin seeing benefits, even from these short bursts.”
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