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Backward Walking Is the Best Workout You're Not Doing
It's a low-impact way to burn calories, strengthen your legs, test your coordination, and even improve pain.
Backward walking is an underrated way to engage your glutes, shins, and the muscles in your feet and ankles, says Joe Meier, a Minnesota-based personal trainer and author of Lift for Life. “There are always older individuals walking backward on the ground, too, and you can tell someone has told them, ‘Hey, you should try doing this because it’s great for your balance and coordination—just don't trip over anything.’” He points out that many pickleball players have adopted the practice: It can help strengthen their knees and ensure they don’t take a (metaphorical) step back on the courts. Retro-walking has a long history of being used in a clinical or rehabilitation sense, says Janet Dufek, a biomechanist and professor in the School of Integrated Health Sciences at the University of Nevada, Las Vegas, who has researched backward walking.
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