Backward walking has been all the rage in gyms and fitness circles, but like most workout trends, it raises the question: Is the hype really worth it?
Exercise scientist Mike Israetel of Renaissance Periodization weighed in on the backwards walking trend, admitting it leaves him feeling a bit “stumped.”
“It’s definitely a great way to warm the knees up and maybe that promotes really good blood flow and maybe a little bit more healing that way,” he said. “Because it doesn’t have an extreme range of motion built in, nor does it transduce a lot of force through the knees, it’s probably not directly rehabilitating and strengthening the joints and connective tissues much.”
Israetel noted that traditional exercises like stiff-legged deadlifts, hamstring curls, Nordic curls, and lateral lunges may be more reliable for strengthening the backside of the knee and building “bulletproof” joints.
On the other hand, research suggests backward walking may be worth a try.
Studies have found that it can improve gait and balance, reduce step length, and increase gait speed—all indicators of better lower-limb endurance. In people with knee osteoarthritis, backward walking training has even been shown to increase quadriceps strength.
Other exercise scientists have highlighted benefits like improved balance, stronger lower legs, and reduced joint stress.
Overall, backward walking may not replace traditional strength exercises for bulletproofing the knees, but it can be a valuable addition for joint health, balance, and low-impact conditioning.
“If you’re having knee problems, trying some backward walking for a little while in conjunction with other therapies would definitely be a thing to try,” Israetel suggests.
