Walking is one of the simplest and most accessible ways to stay fit, but taking a few steps in reverse could unlock even greater benefits. This seemingly unconventional movement, known as retro walking, is gaining attention for improving balance, strengthening underused muscles, and even sharpening cognitive function.

The practice isn’t new—records suggest that backward walking has been part of traditional exercise routines in China for centuries. Athletes and coaches later embraced it to enhance sports performance. Now, researchers are uncovering just how powerful this small change in movement can be.

Benefits of walking backward

Unlike forward walking, which primarily engages the ankles, walking backward shifts the workload to the hips and knees. This subtle change in movement activates different muscle groups, offering unique benefits for strength and mobility.

“I honestly think the biggest benefits to walking backward on the treadmill is the ability to change the mechanical load on the body and to challenge the brain and balance system with a novel task,” says Nicole Haas, an orthopedic clinical specialist in Boulder, Colorado. “When you walk backward on the treadmill, your overall gait pattern is different, so you recruit and load muscles, tendons, fascia, and joints differently.”

(Walking is the sixth vital sign. Here’s how to do it right.)