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Exercise handout — move better, feel better.
Backward Walking/Jogging
Walking or jogging in reverse. Excellent for quad strengthening and knee-friendly cardio.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Treadmill at slow speed
Dosage
3
Sets
300 sec
Reps / Time
60 sec
Rest
Walking to light jog pace
Tempo
Step-by-Step Guide
Set up
- Find long clear path (track ideal)
- Check behind you before starting
- Start with walking speed
Step 1 of 4
Step backward reaching with toes first
Step 2 of 4
Roll through foot to heel
Step 3 of 4
Push off for next step
Step 4 of 4
Continue for prescribed distance
Breathing
- Breathe naturally
- Don't hold breath
Form Cues
- Stay upright, don't lean back
- Push through toes
- Pump arms naturally
- Look over shoulder periodically for safety
Common Mistakes to Avoid
- Looking down at feet
- Taking too short steps
- Leaning back too much
- Going too fast before ready
Safety Information
Ensure clear path. Great for early knee rehab and patellar issues.
Progressions
Faster jog, uphill, sled drag backward
Regressions
Shorter distance, slower pace, hand rail for balance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.