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Last updated February 8, 2026
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cardio
Backwards Run
Run in reverse on a track or treadmill. This puts heavy emphasis on the quads and challenges your coordination. Ensure your path is clear before starting!
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadscalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Alternate
Posture
Standing
Tracking parameters
distancetime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a flat, open space to perform the backwards run.
- Stand upright with your feet shoulder-width apart and your arms relaxed at your sides.
- Step 2Engage Your Core
- Tighten your abdominal muscles to stabilize your torso.
- Maintain a straight posture with your shoulders back and down.
- Step 3Start the Movement
- Begin by taking a small step backward with one foot.
- Push off the ground with your back foot to propel yourself backward.
- Step 4Use Your Arms
- Swing your arms in coordination with your legs to help maintain balance.
- Bend your elbows at about 90 degrees and move your arms forward and backward as you run.
- Step 5Maintain a Steady Pace
- Keep a consistent and controlled pace as you run backward.
- Focus on landing softly on your feet to reduce impact on your joints.
- Step 6Monitor Your Surroundings
- Keep your eyes looking over your shoulder to ensure you are aware of your surroundings.
- Avoid obstacles and ensure you have enough space to run safely.
- Step 7Stop Safely
- To stop, gradually slow down by taking smaller steps backward.
- Once you come to a stop, turn around to face forward before resuming other activities.