You might only find yourself walking backwards to avoid someone in the street, or when you get lost following a route on Google Maps. But what if walking backwards could be a workout?
This activity, known as “retro walking”, is social media’s latest craze. And according to its advocates, walking backwards improves endurance and balance.
Walking backwards may seem strange at first glance, but it is currently gaining popularity on TikTok. According to fans of the workout, this exercise improves posture, coordination and knee extension range of motion.
Juliana Massamba, a Paris-based dietician and sports coach, says walking backwards is an excellent way of strengthening the body’s posterior muscles.
“It gives the glutes and hamstrings a greater workout. It’s also a good way to work on your balance and coordination,” she told ETX. “Walking backwards is safe for people with some muscular weaknesses.”
However, she warns of the risk of injury if you lose your balance, stressing the importance of the need to stay focused during the workout.
Contrary to some popular videos, Massamba points out that walking backwards doesn’t specifically help with back posture. Nonetheless, it ensures good energy expenditure and improved endurance.
A 2019 study revealed that people who walked backwards three times a week for six weeks developed better quadriceps muscle strength than those who walked forwards. Participants with osteoarthritis of the knee also experienced less pain than those who walked normally.
If you want to start walking backwards, choose flat ground to help prevent falls. It’s crucial to walk confidently without constantly looking over your shoulder.
Massamba recommends paying attention to the environment to avoid obstacles. “This variant of running can be practised both outdoors and indoors, notably on a treadmill,” she said. It’s important to take each step correctly, extending the foot from front to back and pushing through the big toe with each reverse stride.
To master this technique and gain confidence, it’s advisable to cover short distances initially. On a treadmill, vary your speeds and inclines to diversify your workout.