Backward walking, sometimes called retro walking, has become a popular treadmill add-on. It is a real exercise with some research behind it, mostly in rehabilitation settings, but it also takes away the two things that keep you safe on a treadmill: seeing where you are going and a natural reaction to trips. That is why this guide starts with safety and only then covers technique and benefits. If you are choosing a machine for this, read our best treadmills for walking guide, since handrails are the key feature.
Safety first: the rules that matter most
- Use a treadmill with full handrails. Cleveland Clinic exercise physiologist Jordan Boreman advises holding the handrails and using the safety key whenever the treadmill is in motion.
- Clip on the safety key. Attach the clip to your clothing so the belt stops if you drift toward the end or lose your footing.
- Turn around only when the belt has fully stopped. Never spin around on a moving belt.
- Slow way down. Boreman says to "slow the speed way down" before trying backward walking on a treadmill. Start at the lowest speed your machine offers.
- Short intervals. Begin with 1 to 2 minute chunks mixed into normal walking, as Cleveland Clinic suggests, and build up only as you feel steady.
- Turn off automatic speed modes. Foot-sensing modes on some pads and treadmills change speed as you move forward or back on the belt, which is not what you want when you cannot see the deck.
- Check with your doctor first if you have a balance problem, dizziness, a recent injury, or knee or hip pain, or if you are an older adult new to treadmill work.
Why walking pads are a poor fit for backward walking
Most walking pads have no handrail, and the safety advice for backward walking depends on holding one. A pad also has a narrow belt, commonly 15 to 16.5 inches wide, and a short one, often 40 to 48 inches long, which leaves little margin when you cannot see the edges. Think about what happens if you slow down or stumble: the belt keeps carrying your feet in the direction you are facing, which tips your weight backward onto the motor cover or the belt. With no rail to grab, that is a fall.
If you want to try backward walking at home, use a treadmill with full rails. If you already own a pad and want support for forward walking, a model with a handle helps (see walking pads with a handle), but a single front bar is behind you when you face backward, so it does not make a pad suitable for this exercise. Our walking pad vs treadmill comparison covers the other differences.
How to walk backwards on a treadmill, step by step
- Warm up facing forward. Walk normally for a few minutes. Mayo Clinic recommends warming up by walking slowly for the first few minutes of any walk.
- Stop the belt completely. Wait until it has fully stopped, not just slowed.
- Turn around and take hold of both side rails. Stand with your feet in the middle of the belt, not near the rear end, which is now in front of you.
- Clip the safety key to your waistband. Check the cord is short enough to pull out if you drift toward the end of the deck.
- Start the belt at the lowest speed. You may need a partner to press the buttons, or a remote, since the console is behind you on many machines.
- Step back toe first. Reach back with the ball of your foot, then lower the heel. Cleveland Clinic describes this toe-heel pattern as the reason backward walking engages the quadriceps.
- Keep your steps short and your posture upright. Look straight ahead, not down at your feet, and keep a light grip on the rails.
- Walk for 1 to 2 minutes, then stop the belt. Turn back around only when it has fully stopped, and continue forward walking.
- Repeat a few times, then cool down facing forward. Increase speed or duration in small steps over several sessions, not in one workout.
What backward walking does, according to the sources we checked
Different muscles
Cleveland Clinic's article on the benefits of walking backward, featuring exercise physiologist Jordan Boreman, says backward walking uses more of your gluteal muscles, quadriceps and hip flexors than forward walking. It also says the toe-heel motion engages the quadriceps, which support the knees and absorb some of the impact, and that walking backward makes you stand more upright, which can help you be mindful of posture.
More effort at the same speed
The Compendium of Physical Activities, the standard reference for the energy cost of activities, lists these entries:
- Walking backward, 3.5 mph, level: 6.0 METs
- Walking backward, 3.5 mph, uphill, 5% grade: 7.8 METs
- Walking on a treadmill backwards, 2.5 mph, +10% grade: 7.8 METs
For comparison, it lists forward treadmill walking at 3.5 to 3.9 mph at 0% grade at 4.8 METs, and forward walking at 2.5 to 2.9 mph at 3.5 METs. In other words, backward walking at a given speed is harder than walking forward. Cleveland Clinic makes the same comparison, putting moderate walking at about 3.5 METs and backward walking at 6 METs. The practical upside is that you do not need high speeds: a slow backward walk is already a solid effort.
Balance and focus
Cleveland Clinic notes that your legs and ankles get an extra challenge because they have to help you balance, and describes the concentration involved as "cardio for your mind". That same balance demand is the reason for the safety rules above.
What the research is about
Much of the published research on backward walking comes from rehabilitation. For example, a 2019 systematic review and meta-analysis in Clinical Rehabilitation by Balasukumaran and colleagues examined backward walking as a treatment for people with gait impairments, and a 2026 systematic review and meta-analysis in Physiotherapy Theory and Practice by Lin and colleagues looked at backward walking combined with conventional rehabilitation for pain and disability in knee osteoarthritis. These studies involved people with specific conditions, usually in structured programs, so their results should not be read as promises for a healthy person on a home treadmill. Cleveland Clinic makes a similar point: backward walking can help in many cases of hip and knee pain, but it is not necessarily right for everyone with those issues. If you have a joint condition, ask a physical therapist whether backward walking suits you and how to dose it.
Common mistakes
- Turning around on a moving belt. This is the single riskiest move. Always stop first.
- Starting too fast. Your usual forward speed will likely feel too fast backward. Start at the minimum.
- Letting go of the rails too soon. Keep a light grip until backward walking feels routine over many sessions, and keep holding on if your balance is not reliable.
- Looking down at your feet. This rounds your back and makes balance harder. Look ahead.
- Adding steep incline early. The Compendium entries show incline raises the effort a lot. Add it only after you are steady on the flat, and in small steps. See our guide to incline walking for how incline settings compare.
- Trying it on a rail-free walking pad. Covered above: do not.
Machines with a reverse walking feature
A few treadmills aimed at older walkers list a reverse walk feature. Redliro, for example, lists one on its JK16F handrail treadmill. If your machine has this, read the manual carefully, since a reverse belt direction changes how every safety step above works. For machines designed around support and low speeds, see our walking pads for seniors guide.
Is backward walking right for you?
If you are comfortable on a treadmill, have good balance and use a machine with full handrails, adding a few short backward intervals is a reasonable way to vary your walks and add effort without adding speed. If you have balance problems, dizziness, a recent injury or joint pain, or you are new to treadmills, talk to your doctor or a physical therapist first, and learn normal treadmill walking before anything else (see how to use a walking pad for the basics of belts and speed). For the speed ranges home machines offer, see our walking pad speed guide.
Sources: Cleveland Clinic, Health Benefits of Walking Backward (September 19, 2024), the Compendium of Physical Activities walking table, Mayo Clinic on walking, PubMed listings for the reviews named above, and our research process. This page is general information, not medical advice.