Walking backwards on a treadmill offers rehabilitative, balance training and sports performance benefits. Your knee, hip and ankle stabilizers become more conditioned which improves proprioception--your ability to control where your body is in space. Walking backwards on the treadmill also puts less stress on the knees and can actually help injured athletes work at an intensity level sufficient to maintain cardiovascular fitness levels, reports a 1994 study in the journal Medicine and Science in Sports and Exercise. Walking backwards on a treadmill takes practice, however, and requires a higher energy output than going the same speed forwards.
Step 1
Face the treadmill console and set the treadmill incline at 1 percent. Press "start" and bring your speed to just 1 mph.
Step 2
Straddle the belt by standing on the side rails. Bring both feet to one side rail and mount the belt facing away from the console. Use a toe-ball-heel foot stride to walk. Hold the rails until you find your balance.
Step 3
Let go of the rails and pump your arms as you walk backwards to achieve proper walking posture. Increase the speed gradually as you feel more confident. Go for just a minute or two during your first few sessions and work your way up to longer intervals.
Step 4
Add an incline to increase the recruitment of the quadriceps—the muscles at the tops of the thigh. Go as high as a 15-percent incline for just a few minutes to build strength, burn more calories and vary muscle mechanics.
Tips and Warnings
- Incorporate backwards treadmill walking as part of a warm-up, cool-down or as a part of an interval workout. To do intervals, go for a minute or two backwards at a steep incline and then return to forward walking on a level belt. Alternate between these modes for about 30 minutes.
- People with balance problems should not attempt backwards treadmill walking.
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