This unexpected modification to your walks can enhance results in a shorter amount of time.

      We often say "put one foot in front of the other," but TikTok's newly popularized walking trend is challenging that notion—and fitness enthusiasts are embracing it. TikToker and fitness coach @alpha_sash praises retro walking—also known as walking backward, a practice dating back to ancient China—for engaging different muscles, enhancing mobility, and increasing calorie burn. This shift from typical forward walking to backward movement affects both the body and the mind, boosting not just physical strength but also skills like problem-solving, logic, and decision-making. Experts I spoke to concur that this unconventional walking style can offer greater benefits, even in brief sessions. Read on as they explain why retro walking should be integrated into our walking regimens.

      Experts Consulted

      At The Everygirl, we believe that wellness recommendations should be based on accurate, scientifically-supported data to help our readers make enlightened decisions regarding their health. This is why we emphasize consulting reliable, credible experts—ensuring every piece of content is trustworthy and empowering.

      MEGHAN GRIM

      Meghan Grim is an ACE-certified personal trainer and treadmill coach at Aviron, with over ten years of experience motivating individuals to exercise with vigor and strength. A dedicated runner, Grim has participated in five marathons and over 50 half marathons, instilling endurance, discipline, and enthusiasm in every coaching class.

      DR. KIRA CAPOZZOLO, DC

      Dr. Kira Capozzolo, DC, is a chiropractor and co-founder of Twin Waves Wellness Center alongside her twin sister. Their clinic specializes in network spinal, a gentle chiropractic method that employs light, precise spinal adjustments to alleviate accumulated tension and enhance nervous system function.

      The Benefits of Retro Walking

      Enhances balance and coordination

      Attempting to walk backward for just a few steps will quickly reveal that you engage different areas of your mind and lower body while utilizing your core for stability, as opposed to walking normally. “Walking in reverse challenges both your brain and body in unique ways,” stated Meghan Grim, an ACE-certified personal trainer and treadmill coach at Aviron. “It strengthens stabilizing muscles and improves proprioception (the awareness of your body's position in space).” A study published in Gait & Posture supports this: Engaging in backward walking for around 10-15 minutes, three to four times a week over several weeks, enhances balance and reduces the risk of falls by improving body awareness regarding movement and stability.

      Strengthens underutilized muscles

      “Backward walking prioritizes your quadriceps over the hamstrings and glutes, which are more engaged during forward walking, potentially strengthening the muscles that support the knees,” Grim explained. Dr. Kira Capozzolo, DC, noted that retro walking targets the quads, calves, and shins more effectively than forward walking, helping to alleviate muscle imbalances caused by repetitive forward motion.

      Lowers joint stress

      While forward walking is already low-impact, research published in the Indian Journal of Physiotherapy and Occupational Therapy found that walking backward is even gentler on the joints. This is due to its toe-heel motion, in contrast to the heel-toe sequence of forward walking, which results in more knee shock absorption. “For some, backward walking can place less strain on the knees, making it a suitable low-impact option for those experiencing certain types of knee pain,” Dr. Capozzolo affirmed.

      Offers greater cardiovascular benefits than regular walking

      Any walking qualifies as a cardio workout, but retro walking provides a more intense cardiovascular challenge. “Due to its lower mechanical efficiency, backward walking can elevate your heart rate more quickly even at slower speeds,” Grim explained. “It’s a clever method to increase cardio intensity without needing to run or raise the treadmill incline.”

      Promotes enhanced cognitive health

      While a routine walk requires little conscious thought—it's instinctive—practicing an unusual movement such as retro walking demands focus, according to Grim. “Backward walking is less automatic, making your brain work harder, which can aid in neuroplasticity and improve mental concentration,” Dr. Capozzolo shared. Moreover, Grim highlighted evidence that retro locomotion may stimulate different neural pathways and enhance cognitive function. For instance, another study in Gait & Posture indicated that global cognition, encompassing aspects like attention, memory, verbal fluency, language, and visuospatial ability, was connected to backward walking but not to forward movement.

      How to Practice It

      Retro walking may feel unusual initially, so both Grim and Dr. Capozzolo recommend starting slowly. Choose a safe outdoor area you know well and is flat and open, like your street, a track, or a park field, to gain confidence in backward walking before transitioning to a treadmill. Begin with one to two minutes of backward walking for every 10–15 minutes of forward walking, and maintain a slower pace than usual until you improve your coordination, advised Dr. Capozzolo.

      When you start retro walking on a treadmill, set it