Backwards Run

Backwards Run


The exercise involves running backwards, which can help improve balance, coordination, and agility. It can also work different muscles than forward running, such as the hamstrings and glutes.

Muscle Group

Equipment Required

Backwards Run Instructions

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Take a step back with your right foot, crossing it behind your left foot.
  3. As you step back, lift your left arm up and your right arm back, as if you were about to start running.
  4. Push off with your right foot and start running backwards, keeping your arms in the running position.
  5. Continue running backwards for a set distance or time, making sure to keep your head up and your eyes forward.
  6. When you reach the end of your set distance or time, slow down and come to a stop.
  7. Repeat the exercise, this time starting with your left foot stepping back and crossing behind your right foot.

Backwards Run Form & Visual

Backwards Run

Backwards Run Benefits

  • Improves balance and coordination
  • Strengthens leg muscles and glutes
  • Increases cardiovascular endurance
  • Engages different muscle groups than forward running
  • Can help prevent injuries by improving overall body awareness

Backwards Run Muscles Worked

  • Hamstrings
  • Glutes
  • Quadriceps
  • Calf muscles
  • Abdominals
  • Lower back muscles

Backwards Run Variations & Alternatives

  • Backwards jog
  • Backwards sprint
  • Backwards high knees
  • Backwards butt kicks
  • Backwards lateral shuffle
  • Backwards bear crawl
  • Backwards crab walk
  • Backwards lunges
  • Backwards jump squats
  • Backwards burpees