Backward incline walk — start position
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Backward incline walk — end position
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Treadmill / Drill / Beginner

Backward incline walk

Walking backwards up a slight incline at a slow speed. It works the quads with very little load on the knee joint, a good warm-up for sore knees.

Dose
5–10 min

How to do it

  1. Set the belt to a slow speed (1.5–2.5 km/h) and turn around carefully while it is still slow.
  2. Raise the incline to 3–6 %.
  3. Walk backwards landing on the ball of the foot and rolling to the heel, holding the rails lightly at first.

Tips

  • Start slow: stop the belt to turn around if unsure, and clip on the safety key.
  • Stay tall; do not bend at the hips.

Good for

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