Backward Run
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Locomotion
- Secondary muscles
- Quads, Hamstrings, Glutes, Calves, Abs
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
Track this exercise in SetGrip — no account needed
Reversing your direction of travel flips running's muscle emphasis: the quads work hard to push you backward off the forefoot, and stride length shrinks whether you like it or not. It also demands a clear lane and regular glances over your shoulder, so program short, controlled bouts rather than long distances.
How to do the Backward Run
- Choose a clear, obstacle‑free lane; face forward with tall posture and brace your core.
- Shift weight slightly onto the balls of your feet and initiate movement by pushing the ground away to step backward.
- Land softly on the mid/forefoot with knees slightly bent; keep feet under your hips to avoid overstriding.
- Maintain an upright torso, neutral spine, and look over your shoulder periodically (or use a spotter) to steer.
- Pump arms naturally opposite the legs and keep a quick, compact cadence.
- Breathe steadily and stop or turn around to reorient whenever you lose clear visibility.
Tip: Lean forward from the ankles, not the waist, and keep the elbows bent at roughly 90 degrees.
Muscles worked
Primary
Cardio · Cardio
Running is the most direct way to tax the heart and lungs, and the effort can be tuned from a jog to all-out sprints.
Secondary
- Quads
- Hamstrings — The hamstrings are the main muscle in fast running, pulling the leg back under the body on each stride; they get hit hardest at top speed.
- Glutes
- Calves — The calves absorb the landing and spring you into the next step, and they are what get sore first when you are new to running or drills.
- Abs
Common mistakes
- Overstriding on each step — landing with the foot far in front of the hips brakes every step; shorten the stride and land closer under your center of mass.
- Heel striking hard on sprints — on fast work you should be on the balls of the feet; a loud slap on each step means you are landing flat.
- Arms crossing the body — swing the arms front to back, not across the chest, and keep the hands relaxed.
- Going too fast too soon — sprints on cold legs are how hamstrings get pulled; build up through a few strides at 60, 70 and 80 percent before anything maximal.
Where it fits in a workout
Steady running goes on separate days or after lifting, while sprints and fast feet drills belong at the start of a session when you are fresh. A short block of sprints followed by broad jumps works well as an athletic warm-up.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without bodyweight
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the Backward Run in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.
More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.