Legs · Bodyweight
Walking Backward on a Treadmill
How to do the walking backward on a treadmill, 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
- Extension
- Mechanic
- Compound
How to do it
Set the treadmill to a slow speed and stand facing the rear of the belt while holding the handrails for balance. Step backward one foot at a time, reaching back with your toes and rolling from the ball of your foot to your heel. Keep your posture tall and your steps controlled as you walk in reverse.
- 1Feel your quads working as you push and control each backward step
- 2Feel your shins and calves engage as you reach back with each foot
- 3Stay tall and balanced, letting your legs drive the movement
Common mistakes
- Don't set the speed too fast; keep it slow and controlled
- Avoid leaning back or hanging on the rails; stay upright
- Don't look over your shoulder constantly; trust the rhythm and stay centered
Muscles worked
The walking backward on a treadmill mainly works the quads, with the tibialis anterior, glutes, and calves assisting.
- QuadsPrimary
- Tibialis AnteriorSupport
- GlutesSupport
- CalvesSupport
- Lower AbsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the walking backward on a treadmill 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.