Experts are recommending new 'backward walking' fitness trend
Rhiannon Ingle
Featured Image Credit: TikTok/@kali.ot/@chaysembyrd
Whether you're a full-on gym fanatic or you've just starting pumping iron as part of your 2024 New Year's resolution - it's generally a good idea to incorporate some exercise into your week and get those muscles working.
But, there's a brand-new 'backward walking' fitness trend that experts all over are recommending we do to take our gym routine to the next level.
Hugo Martini Mensc, a Brazilian-Italian entrepreneur and personal trainer, explained a little more about the trend to Tyla.
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He began: "Backwards walking or reverse walking is becoming popular now with viral videos on TikTok but its origins precede far back than social media popularity.
"It has been a common warm up for athletes to use backwards walking as a low impact warm up of the knee joints. There’s been some research suggesting that it may also help with arthritis in elderly people."
The expert continued: "Reverse walking is also a great way to strengthen your Vastus Medialis (VMO) the tear-drop shaped in your quad muscles, above the kneecap.
"Normally, backwards walking is recommended for athletes in sports such as running, basketball, football, etc. Or, anyone looking to strengthen their knee area and the VMOs are the best muscle to target in order to avoid injury."
Hugo recommended a good way to start is by simply walking backwards for 15 to 20 seconds for two to three sets at the start of your workouts.
"You may also add some resistance bands or a weighted sled as progression," he added.
Occupational therapist Kali, who goes by the handle @kali.ot online, also share a little more info about the trend taking over the gyms this January on TikTok.
Showing herself walking backwards on the treadmill, the expert explained: "This is the best thing you can do to make your knees stronger.
"By walking backwards, you strengthen all the muscles in your knees that you don't use daily."
According to Kali, this increases the stability of your knees and prevents any type of injury.
"I add a few minutes of this to my workout and it makes a huge difference," she finished up.
The short clip has since gone viral after clocking up more than 1.8 million views on the platform alongside hundreds upon hundreds of comments from people eager to share their thoughts on the fitness tip.
Some were a tad hesitant to get on board the trend with one TikTok user writing: "What if people start looking?"
"I 100 percent believe you but I refuse to do this in the gym," hit out a second.
A third chimed in: "This would confuse me."
Others, however, were big advocates for the whole backwards walking thing with one gym-goer writing: "Yep I had knee pain and did this and it completely went away after. No joke."
A second praised: "I do this a lot as a warm up for leg day. 2-5 minutes walking forward & 2-5 more minutes backward. It’s fantastic for all sorts of muscles!"
"Not to mention it’s crazy on the quads and calves," added a third while a fourth echoed: "I do this!! I see the difference 100 per cent."
A final TikTok user gushed: "SO TRUE! I've had terrible knees forever including two surgeries, added this to my warm up a couple months ago and it really is the BEST!"
Reckon you'll be trying out the backwards walking trend this year?