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VIDEO DEMO

Backward walk

Regression of Reverse Sled Drag

YouTube · James O'Brien, PTBackwards Walking Exercise to Improve BalanceWatch the demonstration

REGRESSION · HOW TO DO IT

Backward walk

These steps are written specifically for the Backward walk. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Stand tall in a clear, level area with enough room to take several steps backward.

  2. 02
    Move the pattern

    Take short backward steps, placing the forefoot first and letting the working knee bend.

  3. 03
    Finish with control

    Straighten each knee smoothly as you move, staying quiet and controlled instead of rushing.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

KNEES & QUADS / 04

Short rangeShort range

Backward walk

Sets: 4–8 · Distance: 20–40 metres

Backward walk is a regression of Reverse Sled Drag. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Each backward step finishes with the knee extending as the quads shorten. The sled keeps tension continuous and makes load easy to scale.