Legs · Bodyweight
Backward Run
How to do the backward run, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Gait
- Mechanic
- Compound
How to do it
Find a clear, flat stretch of ground and start jogging in reverse. Push off the balls of your feet and reach back with each stride, keeping your steps short and controlled. Glance over your shoulder as needed and stay light on your feet to keep balance.
- 1Quads and calves driving each backward push-off
- 2Glutes and hamstrings working to extend the hip
- 3Core engaged to keep you balanced moving in reverse
Common mistakes
- Overstriding or reaching so far back you lose balance
- Hunching your shoulders or slouching your torso
- Landing hard on your heels instead of staying light
Muscles worked
The backward run mainly works the quads, glutes, and calves, with the hamstrings, upper abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Upper AbsSupport
- Hip FlexorsSupport
- Lower AbsMinor
- Tibialis AnteriorMinor
Kovo programs the backward run for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.