Walking and Jogging Backwards on the Treadmill: Is It Safe? (2026)

Walking has long been established as an exercise that’s good for everyone to partake in. It can help you build stamina, burn calories, and improve heart health. Most experts recommend a daily 10- to 30-minute walk for maximum benefit, and many of us take that to heart—so much so that we wear fitness trackers to calculate how many steps we take each day!

But what about walking backwards? Is it an activity we should regularly add to our fitness routines, or is it more of a fad exercise trend?

You may be surprised, but research suggests that walking and jogging backwards on the treadmill can carry both physical and mental benefits. So, if you’ve ever been curious about this activity or have seen people moving backwards on a treadmill at the gym and wondered why, I encourage you to read on. We’ll talk about the benefits and risks of reverse walking and how to get started safely.

Benefits of Walking and Jogging Backwards on the Treadmill

We already know that the benefits of walking on a treadmill (and jogging and running on a treadmill) are significant. These activities can improve cardiovascular health, increase muscular endurance, change body composition, and help the body fight or prevent certain diseases like high blood pressure and Type II diabetes. It’s not a great leap, then, to extrapolate these benefits for walking and jogging backwards, as well.

That said, as with any physical activity, the benefits are only gained when you learn how to do it correctly. Too often, we see people holding onto handrails when they try walking or jogging backwards on the treadmill. The unfortunate result of that is horrible posture and being hunched over. This can cause more problems than it solves.

So, if you’re going to reap the benefits of this activity, be brave, and learn how to do it correctly. Start slowly and practice transitioning between forward and backward walking several times. Before you know it, you’ll be a pro. Here are six benefits of walking and jogging backwards on the treadmill that you can look forward to once you’ve mastered your form.

1. Improves Your Coordination and Mental Function

Backwards treadmill walking or jogging can quickly improve coordination, body awareness, and mental focus. We often think of the physical effects of exercise, but when we move our bodies in new ways, it can also sharpen our minds. You don’t need to think much to walk normally, but your brain is activated when you turn around and move in the opposite direction.

RELATED: Exercise And Mental Health

Just as your mental focus must increase when walking or running backwards, your body awareness must rise, as well. A study published in the Journal of Physical Therapy Science¹ assessed a small group of 33 people to examine the real benefits that backward walking had on their balance and gait. They found that reverse walking on the treadmill positively affected both, and their natural coordination increased as a result.

This makes total sense when you think about it. Since you can’t see where you’re going when you walk backwards, you must rely more on spatial cues and body awareness than when walking regularly.

2. Reduces Knee Pain

Lindsay Scheele, CPT walking backwards on the Xebex Trekker 4000 treadmill. — GGR Everything Lead Reviewer Lindsay Scheele walking backwards on the Xebex Trekker 4000 treadmill.

Knee pain is a common ailment in the running community. Sports medicine practitioners and physical therapists often recommend non-impact cross-training activities like the elliptical, rowing workouts, or cycling as alternatives to running. Reverse walking has recently been an addition to this list of recommended disciplines.

In 2019, a study published in the Journal for BMC Musculoskeletal Disorders² looked at a cohort over the course of six weeks to understand the effect that walking backwards can have on people suffering from knee osteoarthritis. The results were compelling: Researchers found that pain intensity had decreased and leg muscle strength had increased compared to the control group.

When you walk normally, body weight is transferred from the heel to the ball of your foot with each step. Backwards walking does the reverse, which can take some of the pressure off the knee joint. So, if you suffer from knee pain due to a pre-existing condition or a lingering knee injury (like an ACL tear), consider adding this activity to build supporting muscle and reduce knee strain.

3. May Reduce Back Pain

Back pain is one of the leading causes of chronic pain in this country; nearly 65 million Americans report a recent episode of back pain³. There are many reasons why people suffer from it, too, but many people with chronic pain share a common trait: Weak or atrophied muscles.

A study published in the Journal of Chiropractic Medicine⁴ discovered that strengthening the muscle groups in the lower back can help alleviate back pain. They found that backward walking can lead to greater activation of the paraspinal muscles. These muscles are essential to regulating movement and assisting with counterbalancing.

The bottom line is that strengthening your back muscles can help relieve pain and discomfort over time. That said, we always advise that you consult with your doctor or physical therapist before undertaking a new routine to target such ailments.

4. Works Different Muscles

When you’re on a treadmill, it can seem like you’re going nowhere fast. While that may be true in a geographical sense, your body is going through a cardiovascular and muscular journey. Once you flip around to start walking or jogging backwards on the treadmill, you begin to target a new set of muscles.

Man walking backwards at a decline on the Xebex ST-6000 treadmill — Walking and jogging backwards on a treadmill places more emphasis on your quads than regular walking.

Backward movement primarily targets your calves, hamstrings, lower back, and buttocks more so than regular walking. These large muscle groups don’t often get as much attention, so this can be a great way to balance your training. Backward walking also uniquely targets your quadriceps by contracting them isometrically and concentrically⁵. Physical therapists have found that this kind of muscle activation can be a more effective way of improving knee strength.

Additionally, once you let go of the handrails, you’ll notice yourself standing up really straight. Your abs must do a lot of work to keep you upright and not hunched over with a backward gait.

5. Improves Your Cardiovascular Fitness

Improving the body’s ability to use oxygen efficiently is the goal of every athlete. VO2 max—a measure of aerobic capacity—can improve by consistently walking or jogging backwards on the treadmill.

Why does this happen, you ask? Try walking backwards for five minutes after walking normally for five minutes. You’ll immediately notice that your heart rate increases, your breath gets heavier, and your muscles burn. In other words, you’ll feel a noticeable increase in effort, even if you don’t increase your pace. Do this activity consistently over time, and you’re likely improve your cardiovascular fitness quite a bit.

In fact, a study in the International Journal of Sports Medicine⁶ found that walking or running backwards helped improve cardiorespiratory fitness for both forward and backward exercise. Their training group of young women saw a 32% decrease in O2 consumption during reverse activity, as well as a 30% decrease during regular forward-facing exercise.

6. May Help With Injury Rehabilitation

Ironically, walking backwards may help you move forward in your recovery journey. This form of low-impact exercise can be useful if you’re rehabbing from an injury since it changes joint loading patterns, muscle activations, and neuromuscular demands that you’d commonly exhibit with forward walking. For example, backwards walking may be used in physical therapy and sports rehab settings for patients recovering from ACL surgery, as it can help strengthen the quads in a more deliberate fashion while also encouraging controlled knee flexion and extension.

However, while we’re health and fitness experts, we aren’t here to make rehab recommendations. If you’re on the mend, be sure to consult with a medical professional before you embark on your post-injury journey.

Cons of Walking and Jogging Backwards on the Treadmill

Walking and jogging backwards on the treadmill presents a few inherent safety risks that you should not ignore.

The biggest con of walking or jogging backwards on the treadmill is the risk of injury. The good thing is that it’s a lot safer than trying to walk or run backwards outdoors. You deal with changing elevation, trip hazards, and other people when you’re outside, and not being able to see where you’re going outside is a whole other ballgame.

But even though the treadmill is a safer option, you still have to deal with the risk of tripping or falling off your machine. This can be especially risky if you try to do too much too soon and fail to keep up with the pace.

To mitigate the risk of injury, start off slowly. Walk backwards at a 1 or 2 MPH setting, and don’t ramp up the speed until you feel really comfortable. Additionally, try not to hold on to the handrails. Doing so can actually make you more unsteady than you would be standing straight up.

If you feel like you’re about to lose your balance, immediately grab the side rails and jump off the belt. Calm yourself, slow down the pace, and try again.

RELATED: Balance Exercises

How to Walk or Jog Backwards on the Treadmill

Like any new activity, learning to walk or jog backwards on the treadmill takes a little practice. Suppose you’ve never tried to transition from forward to backward walking before. In that case, you may not know how awkward it can initially feel.

Instead of jumping your body around, smoothly pivot on your foot and quickly rebalance yourself. In the beginning, most people are cautious and hold on to the side rails for balance. It’s OK if you do that at first, but don’t make it a habit, and definitely let go once you’re steady on your feet again.

Here’s how to safely progress from walking to jogging to running backwards:

1. Start With Walking Backwards

If you’ve never done this before, you may be surprised at how difficult it is to walk backwards for any length of time. My first experience with this was with a personal trainer on iFIT who built a series of walking workouts around this concept. I loved her progression and thought it was a great way to learn how to do this safely.

Close up shot of feet walking backward on a treadmill — Starting at a slow pace will allow you to grow comfortable with the movement before you progress to a faster speed.

Start off by walking forward at a very slow speed. We recommend starting at just 1 MPH.
Pivot around on one foot, then instead of taking a step forward, take a step backward. Continue walking backwards, striking the ball of your foot first and then your heel.
Walk backwards for 60 to 90 seconds, then pivot around so you’re walking forward again.
Repeat this process for 15 to 20 minutes, or until you feel comfortable with the transition.

Once you feel confident walking backwards at 1 MPH, you can begin to start slowly increasing the speed. Do not go above 3 MPH at this stage. Gradually increase the time you’re walking backwards from 60 seconds to 20 minutes.

2. Then Try Jogging

Once your body, mind, and cardio system can handle walking backwards for 20 minutes, it’s time to try jogging. At this point, your quads, hamstrings, buttocks, and calves have all gotten stronger, and the backward locomotion should feel more comfortable.

To start a backward jogging session:

Start off with a reverse walking warmup for 5 to 10 minutes.
After the warmup is complete, turn around so you’re forward-facing and increase the speed to 4-5 MPH. Pivot again and start the backward jog.
You may want to practice transitioning between a forward and backward jog for your first few sessions. This can help your body acclimate to the movement more quickly.

Remember, jogging backward will feel much more demanding than you expect, and this is the first time you’ve picked up the pace. Start off with just a few minutes of backward jogging at a time. When you’re ready, increase the time and speed as you see fit.

3. Finally, Try Running Backwards

The next step is to start running backwards on the treadmill. Follow the same sequence as before and run at an easy pace until the movement feels natural. By this stage, you should notice an increased calorie burn as your body works hard to maintain position, increased quad strength, and stabilization of your knee, hip, and ankle joints.

After all your hard work, if you want to impress your friends with your mind-body coordination, post a video of you running backwards on social media!

How to Stay Safe While Walking or Jogging Backwards

Safety is always the number one concern when trying a new activity. The good news is that walking or jogging backwards on a treadmill is far safer than doing so outdoors. There’s no risk of stepping into a hole or getting tangled up in a dog leash. That said, you still risk tripping or falling on a treadmill, especially if you’re brand new to the activity.

Luckily, treadmills have a lot of built-in safety features, so you don’t end up flying off the back end like in a comedic skit. Here’s a brief list of practical treadmill safety tips to keep in mind when you start walking in the other direction:

Start at a very slow speed: Set the treadmill to 0.5-1.0 MPH to help you find your balance, foot placement, and stride pattern before increasing the speed.
Use the handrails briefly before letting go: Use the handrails as a guide at first to help you stay stable. Once you feel comfortable with your form and pace, let them go.
Progress duration gradually: Start with short bouts of walking and slowly add time and/or increase the speed as your confidence and control improve.
Have a spotter when learning: Just like when you’re on the bench press, a training partner can provide peace of mind and assistance if you lose your balance.
Consider incline carefully: Even though a 3% incline doesn’t seem steep, just adding that bit of a challenge can be a lot to handle if you’re inexperienced. Master the movement on a flat surface first before ramping up the incline settings.

Who Should Try It?

Anyone who wants to shake up their exercise routine should try walking or jogging backwards on the treadmill. It’s an excellent way to increase your VO2 max and engage your muscles in a way that’s hard to do in other settings. Plus, if you’re prone to injury—especially in your knees or lower back—this may help alleviate some of the strain and strengthen supporting muscles.

woman-training-on-sole-f63-treadmill — Our tester in the middle of a treadmill workout.

You can add a few minutes of backward walking or jogging once or twice in an extended treadmill set or work up to 20 to 30 minutes of backward running over time. And don’t be afraid to add some elevation. Adding an incline to the treadmill will give you the hill effect and target those muscles more effectively!

RELATED: Incline Treadmill Benefits

Who Shouldn’t Try It?

While we’re proponents of backwards walking and jogging, let’s be clear: It isn’t for everyone. Because you can’t see where you’re going, people with balance issues, dizziness, vestibular disorders⁷ (conditions that affect the balance system in your inner ear and brain), or neurological conditions are at a much higher risk of losing their footing, making this a potentially dangerous activity. If you’re dealing with joint instability, chronic ankle problems, or have suffered a hip or knee injury recently, you should also exercise caution since this movement pattern is unfamiliar and may exacerbate those issues.

In addition, for older adults, backwards walking or jogging can be conducted safely in very limited situations, but we wouldn’t recommend it as a starting point. As we age, we experience reductions in balance, reaction time, vision, and bone density, meaning that a single misstep can lead to much more severe consequences, including a higher risk of falls. Given the risk-to-reward ratio, it’s better to go with safer options like slow incline walking or backward sled drags with your best weight sled, which offer similar benefits without some of the inherent risks of backwards walking or jogging.

Walking and Jogging Backwards on the Treadmill: Final Thoughts

Walking or jogging backwards on the treadmill can be an excellent workout for beginners and experts. It not only helps improve body coordination and mental focus but can also help reduce knee and lower back pain, increase muscle strength, and improve your VO2 max. Start with a slow walk, move to a light jog, and soon enough, you’ll find yourself running backwards! Just be sure to take basic safety precautions to prevent injuries.

Walking and Jogging Backwards on the Treadmill: FAQs

How long should I walk backwards on a treadmill?

Reverse walking for 10 to 15 minutes three or four days per week can be a great place to start. This will hit all the benefits we discussed above without adding too much to your exercise routine. You’ll likely see quite a few changes in a short time, too, including improved muscle strength, decreased heart rate, and increased O2 efficiency.

Will walking backwards help me lose weight?

Walking backwards can burn nearly 40% more calories per minute than regular walking. So, yes, if you incorporate a consistent reverse walking routine into your fitness plan, you will likely start to change your body composition. Remember, though, that losing weight isn’t always the goal or the result of exercise. The number on the scale may be higher even though you have less body fat and increased muscle mass.

Is walking backwards good for your hips?

It is! Physical therapists often use walking backwards to improve the gait and mobility of patients. With consistent practice, you can experience an increased range of motion in your knees, ankles, and hips. At the same time, you can gain strength in the muscles that support these joints, making them more stable.