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Exercise Library / Backward Walking

Backward Walking

Backward walking trains the balance and leg strength used when you step back, reverse out of a chair or recover from a stumble.

Balance & Stability

What this exercise does

Backward walking trains the balance and leg strength used when you step back, reverse out of a chair or recover from a stumble.

At a glance

Muscles worked
Hips, Legs, Core
Experience
Intermediate
Equipment
No Equipment

How to do it

  1. Stand beside a counter or rail with your hand on it.
  2. Step one foot back, placing the toe down first.
  3. Shift your weight onto it and bring the other foot back.
  4. Keep your chest tall and your steps small.
  5. Take 10 steps, then walk forward to return.

Common mistakes

  • Taking giant steps.
  • Leaning backward.
  • Not checking behind you.

Make it easier or harder

Make it easier

Take smaller steps and keep a hand on the counter.

Make it harder

Walk further, or let go of the rail.

Keep it safe

Check behind you first. Use a long clear space beside a wall, and have someone nearby if you feel unsteady.

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