We go by the affirmation “put one foot in front of the other,” but TikTok’s rebranded walking trend is going against everything we know—and gym girlies are here for it. TikToker and fitness coach @alpha_sash lauds retro walking—AKA walking backwards (which has been around since ancient China)—for activating new muscles, improving mobility, and burning more calories. The switch-up from regular forward walking to trekking in reverse works your body and brain differently, not only boosting strength but also problem-solving, logic, and making decisions. And the experts I chatted with agree that this unconventional way of walking can take you further, even in short spurts. Keep reading as they tell us why retro walking should be a part of our walking routines.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
MEGHAN GRIM
Meghan Grim, an ACE-certified personal trainer and treadmill coach at Aviron, with more than a decade of experience inspiring people to move with strength and energy. An avid runner, Grim has completed five marathons and over 50 half marathons, bringing endurance, discipline, and passion into every class and coaching session.
DR. KIRA CAPOZZOLO, DC
Dr. Kira Capozzolo, DC is a chiropractor and co-founder of Twin Waves Wellness Center with her twin sister. Their practice specializes in network spinal, a gentle-touch chiropractic approach that uses subtle, precise spinal adjustments to help release stored tension and optimize the nervous system.
The Benefits of Retro Walking
Improves balance and coordination
Try strolling backwards for just a few steps, and you’ll notice you’re engaging different parts of your mind and lower body, as well as your core to keep you stable, compared to walking normally. “Walking in reverse challenges your brain and body in new ways,” said Meghan Grim, an ACE-certified personal trainer and treadmill coach at Aviron. “It strengthens stabilizing muscles and improves proprioception (your sense of where your body is in space).” A study published in Gait & Posture confirmed this: Backward walking for about 10-15 minutes, three to four times a week over several weeks, helped promote balance and lower the chance of falling by enhancing the body’s awareness of movement and stability.
Strengthens underused muscles
“Unlike forward walking, which emphasizes hamstrings and glutes, backward walking shifts more of the work to your quadriceps and can strengthen the muscles that support the knees,” Grim explained. Dr. Kira Capozzolo, DC, a chiropractor and cofounder of Twin Waves Wellness Center, added that walking in reverse targets the quads, calves, and shins more than forward walking, which can help counter muscle imbalances that develop from repetitive forward motion.
Reduces stress on joints
We already know that walking forward doesn’t demand much of our joints, but research in the Indian Journal of Physiotherapy and Occupational Therapy found that walking backwards is even more low-impact, thanks to its toe-heel movement versus the heel-toe pattern of walking forward that leads to more shock absorbed by the knees. “Walking backwards can put less strain on the knees for some individuals, making it a low-impact alternative for people with certain types of knee pain,” Dr. Capozzolo agreed.
Provides more of a cardio boost than normal walking
While any form of walking counts as a form of cardio, you can get more of a cardiovascular challenge with retro walking. “Because it’s less mechanically efficient, backward walking gets your heart rate up faster at lower speeds,” Grim stated. “It’s a sneaky way to add cardio intensity without needing to run or crank up the treadmill incline.”
Supports better cognitive health
Taking an everyday saunter doesn’t require any thought—it’s second nature. On the other hand, practicing an unfamiliar movement pattern like retro walking requires concentration, Grim said. “Because backward walking is less automatic than forward walking, your brain has to work harder, which can support neuroplasticity and mental focus,” Dr. Capozzolo said. And Grim pointed out that there’s some evidence that backward locomotion can activate different neural pathways and sharpen cognitive function. Case in point: Another study in Gait & Posture showed that global cognition, which includes attention, memory, verbal fluency, language, and visuospatial ability (cognitive processes that interpret visual images), was linked to walking backwards but not forward movement.
How to Try It
Retro walking will feel strange at first, so both Grim and Dr. Capozzolo advised taking it one (slow) step at a time. Try it in a safe (read: flat and open) space outdoors that you’re familiar with, like your street, a track, or an open field at your local park, to get the feel for walking backwards before hitting the treadmill, Grim suggested. Start with one to two minutes of backward walking for every 10–15 minutes of forward walking, and walk at a slower pace than you normally would until your coordination gets the hang of it, Dr. Capozzolo stressed.
Once you take your retro walks to the treadmill, keep the treadmill at the lowest speed (around 1-2 mph), or leave it off and use your own power to move the belt. Slightly rest your hands on the handrails for balance, then ease off as you gain confidence. As you walk backwards, engage your core to maintain stability and good posture while protecting your lower back, stand tall (avoid leaning too far back or looking down), and keep your steps small and short (over-striding increases the risk of tripping). Over time, you can build up to five to 10 minutes of retro walking at once, as a warm-up finisher or at the end of your strength training session, two to three times per week.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
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Source: Cosmo Politian
