How to Walk Backward For Less Knee Pain & More Knee Ability 

Really admirable your desire to educate the world how to rehab their knees over the last couple of years, you haven't taken step back in your mission.

Post this video to anyone you know with knee pain.solved my problem in 7 months,i am 77 years yooung now thanks to Ben the GOAT

I felt like a caveman in the gym before discovering ATG. ATG has changed the game, I will continue to do it for the rest of my life. Thank you ATG team!

I started walking backwards in April 2022 (while using a sledge), and I still do to this day. It helped me going forward.

His editing is so neat...like when he was walking backwards and then it flipped to him running forward and then back again. It is this kind of storytelling that drives his point(s) so that the viewers can understand.

Just bought your book knees ability zero. Can’t wait to read it. Woke up this morning feeling so grateful and thankful that my knee is healing. Thanks again!!

I walk backwards for 10 minutes in my backyard. Has helped my knees a lot. TY Ben Patrick!

Thank you, Ben and your team! You guys are the truth!!! All the best- Seattle, Wa

Really works... at 61 totally restored knees after years of marathons, triathlons & hoops

Got a crazy burn this morning from 5 mins of backwards walking on a treadmill we found on the side of the road but doesn’t work. Taken me a few months to be able to handle it without pain and with larger steps. Followed your progression advice. Feeling good and fitter and knees and ankles all moving in a positive direction. Great work as always Ben and the ATG fam! ❤❤❤

Have a great Sunday with your family!

I just tried this and going forward afterwards seems effortless in comparison! It's fun too. Def adding to the schedule. Thanks. 😌

Once again a perfect explanation of how someone can start getting out of pain Ben bless you brother!

Thank you Ben for helping us!

Thank you so much Ben - looking to speed up my recovery using your tried and tested programme - have missed doing the exercises since my op! The hospital physios and the surgeon commented on how good my leg musculature and EOM were.

treadmill turned ON has been a better breakthrough for me than water and backwards walking, it can be used as an even easier regression! the assistance, only wish it went slower, i can slightly push with it but it takes my leg along through the stride

I love The Backward Treadmill! Happy customer here 🙋🏼‍♀️ I use it for warmups for my trail running too, noticed a difference in less pain and soreness I would get on my IT band/hips/knees. Also, going backwards then forwards as you show in video is a real butt kicker too for cardio.

Excellent Presentation

Hey KOT Guys.. I have recently been educated that a worn out car tire makes for an Grade A, Top Choice Meat sled.. chuck weight in the tyre to add resistance. I've also thought you could just screw a plate with a post into the tire and add weight to that. (which reminds me I have to go drill some holes in tyres to stop the water pooling in them...) I pretty quickly realised that a tyre on it's own is a pretty handy piece of training equipment when I picked them up and started walking (farmers walking you might say..) the tyres over to one of my fences and then hooked them over the top. Throw in a couple of slings and some weights (sand bags. dig a hole in the backyard and put it in bags.. or straight in the tyre) and you've probably got yourself a fairly comprehensive resistance training gym. Best of all. When I asked old mate that suggested it where I could get said tyres (I suggested one of the local tyre joints) he said we're always having to dump them. Come down and see me, take as many as you want. Turns out he's the financial controller for one of the local Car Dealers. Free is nice. (and next time I'm up for a new car, I may have a slightly improved experience from the usual car yard shennanigans). Should be pretty accessible to all if you can make a trip down to your local car dealer\tyre joint and hassle them for a few. I doubt they'd have any issue. Saving them money and they'd have a hundred sitting out the back they have to pay to move on. All the hippies would love the sustainability aspect too... Everyone is a winner. Mutual Agreement for Mutual Benefit.. how I love to roll. Also. From a slings point of view. I used to work as a rigger and we were always throwing those things in the bin.. next to nothing wrong with them but they aren't safe to lift with. You probably wouldn't use them to install a nuclear reactor core but you could definitely use them around the house and off the beaten track for just about everything. Next time you see someone with a crane. Ask them.. They'll probably peg about 10 of them at you.. another job they don't have to do, another thing saved from landfill and another mutual benefit'. Keep up the good work KOTGs

Steady pace wins the race !

Loving this content! How abt a video on how using these exercises can transfer effeciency towards bssic skills in the basketball court like pull up jumpers , or defending flashy/athletic ball handlers in defence 1v1 ?

You’re the best, Ben!

Thank you for working towards your mission, have my subscription!

Achieving my goal to be an elite athlete. Thanks man!

When moving onto the backwards sled, do you recommend high weight low reps or more reps at a lower weight? Or alternating both strategies? Love your content, it’s helped my knees hugely!

Thank you brother this works

Holy crap!!! I just did maybe 5 minutes of the backward walking on the treadmill. My knees feel goooooood! And my legs in general too! This is a lightbulb moment! Thank you knees over toes guy!!!

Ur the best Ben❤

Hi Ben or anyone at the ATG team. I’ve had Erb’s palsy in my left arm from birth. Its made sports throughout school more challenging. Today I’m in my mid 20’s and still working out regularly with ATG exercises. My Erb’s palsy is pretty minor compared to some of the severe cases I’ve seen but I have no external rotation from the nerve damage. I’ve created major imbalances in strength from the left side of my upper body compared to the right. I was wondering what you would recommend for me because I feel like most exercises don’t work and I’m not making much progress. Thank you and I support all you do.

How long should I do this at a time/ sets. Thanks for all your help.

I need to buy one of those treadmills. Getting outside isn’t always conducive to my schedule.

Hello Ben, I hope you are well, I am writing to ask you a couple of things that have had me thinking these days. 1. When I walk backwards I should feel relief like you mention, but I don't feel that way, the truth is I don't feel any "instant" improvement, nor that blood flow increases, or things like that. I'm not criticizing you or anything, but I want to know why, having grade 2 chondromalacia, I don't feel that relief even when I do it with resistance. 2. How might walking backwards help you? What exactly does walking backwards do to your knee? I understand that the main factor for knee rehabilitation is specific strength work, but I don't understand how walking backwards (without weight or resistance), being something so simple, can have such incredible results, 3. I want to start using resistance walking backwards as a warm-up before each workout, how much do you recommend I do to get ready for training? I repeat, I am not criticizing you and I love your work. I just want to know what's really going on edit: the other thing, can the 10 minute daily walk backwards be done at ANY time of the day?

When I do a lot of backward walking/running (no resistance), I start to feel tenderness, borderline pain in my Achilles. This started at a time when I was probably going overboard with it - walking about 2.5 miles backward a day on sidewalk. Now the tenderness onsets after about half a mile, and subsides after a day of rest. Have you or your clients ever experienced this? I have no knee pain, and do plenty of other KOT exercises that don’t give me pain, so maybe I should just stop backward walking altogether

Can you make a video on exercises thay are gonna help you improve running?

Hi Ben! I've been following you and your content for a couple of months, and I've been using your exercises to recover from an ACL injury in my left knee. I've made significant progress, and I'm really thankful for that. It's all thanks to you! I've been telling my friends and family about you and your excellent approach to fitness, as well as your great content. It would be amazing if your method could be known worldwide, not just in the US. (I'm from Chile) Right now, backward walking is no longer a challenging exercise for me, and I want to start using a treadmill. Unfortunately, I can't afford the ATG Backward Treadmill at the moment because the shipping costs are too high. Would you recommend a non-motorized treadmill? Can I achieve the same results with it as with the backward treadmill? Thanks for everything you're doing, Ben! PS: If you want to sponsor the shipping of the treadmill for me, let's call it a deal😄

I'm at the point of walking backward on a 6in wide curb. My legs are shaping up quite nicely.

Was in the gym the other day walking backwards and looked up to see guys laughing at me 😭😭😭 I’m already anxious going to gym, last thing I wanted to see 💀

Thank you.

I’ve been doing your program lately and have found it really beneficial for my knee pain! Can’t thank you enough. I don’t have a sled or treadmill to walk backwards on so I’ve been swapping this out for walking/climbing my stairs at home backwards in sets of 5 flights mixed in with heel raises, toe raises, and ATG split squats. It’s an especially great warm up for my long runs. Great results so far! What do you think on the stair adaptation - since I haven’t heard you mention it?

💙

Hi, food for thought. I'm just starting with ATG style workouts (no equip atm), and while being dad of 2 little ones I'm trying to implement excerices within daily routines, wherever possible, since it is difficult to regulary make the time solely for exercising. So, wouldn't climbing the stairs backwards somehow reflect the backwards treadmill walk, especially if the push off comes from the forefoot? I can imagine that push off could imitate the resistance and load you have to put on treadmill. What you think?

💪Love the tips

Can it heal bone bruise ?

What about pulling my lawnmower while mowing half the time?

Thank you!

What specifically do you say backward walking does? Strengthening the VMO in a functional method? What else? What about exercises that address stability/rotation? Like rotational whole body movements like club swinging? (I’m a Mark Wildman super fan). I like what I see, just looking for more explanation. Too much false info out there. I am a personal trainer targeting deconditioned/injured clients, and this looks promising.

Wish you had a program for scoliosis that worked as miraculously as your knee repair system.

Love all your videos, do you think backwards cycling will have a similar benefit?

I just found out last night that my gym has a backwards walking machine, so I used it. It was superior to the short arc knee extensions I've done. I only did five sets of 30 seconds but in the last five seconds I was getting a serious burn. Afterwards my knees felt pretty good. Thanks, and how many times a week should I use this machine?

Assuming that I don't have a sled or a treadmill, and not a fan of walking backwards in general (it's quite embarrassing to walk backwards outside if to be honest), but I do want to have the benefits of backward walking since you seem so excited about it. Can I use isometric exercises to gain the same strengthening? Let say I hold unmovable object and take a step (once for each foot) backwards and pull from my lower body, would it be as good?

Thanks for the video, I just bought your book. My friend turned me into you because i have been having knee and back pains on and off (strangely enough they would happen early mornings and wake me up from sleep). I have been doing the backwards walking on ground and was considering getting a treadmill. I already have a spinning bike. Do you think biking can help the knee in any way?

Hey Ben, do you think I could use the glute-ham raise machine instead of a back extension for that QL exercise? Or is the back extension better?

Hey Ben, have you ever seen a case of osgood schlatters returning in late teens, it’s happening to me now at age 17 when I thought I was done with it ages ago. I’ve been doing full atg programs (includes knees over toes at reduced body weight) and after 2 months I’ve barely seen any progress. Do you think I should sign up for your app or just rest instead?

I have pain when l do squats . So can this exercice of reverse deadmill help me to build muscles and strengthen my quads ? Help me plz . What do you advise me?

thank you

Not sure if I started out too aggressively, but in the pool I did 100 yards yesterday, woke up with back of RT knee swelling, like the baker's cyst I've had in the LT knee in the past. I'm thinking I should start out a little slower, and not so fast...

is lunges ok for this if you dont have access to equipment? the ones where you dont walk. then you have to push yourself backwards every time and depending on the length of the step you can easily get your knee over the toes.

Would like to see how it folds for storage, or, since it requires no electricity -- is it okay to be stored outside? How delicate are the parts to corrosion/weather?

I currently don't have access to a sled or a regular basis, what are your thoughts on using an elliptical with resistance in going in reverse rotation?

hi ben. my agility is utter dogs**t in sports to be honest. how do i improve it e.g what exercises

Hey man, I’ve been holding a band as I walk backward to get resistance for about 5-10mins, making sure my knees are over my toes. Does this work or is it somehow different to a sled?

Hey Ben, do you have any recommendations on how to regain full knee bend ability? I still can't fully bend my knee yet, there's some range of motion I haven't regained since getting meniscus surgery, and I'm wondering if there's any way you could recommend to regain it. Thanks!

Can you name any references for the 8° decline? Why not 16°? Or more?

I worked hard for 15 months using ATG knowing I was due a total knee replacement. I am three months postop and wondered whether it is beneficial for me to start doing the program again or part of it so what would you recommend?

hi new to the channel. cycling is the love of my life.( don't tell my wife) but a bit of arthritis has come hunted me down. will this tool help with that.?

hey ben where is the social media etiquette vid

Would walking backwards up stairs also be a good option?

What is the angle of incline on the treadmill. I found I can do this on a treadmill.

I'm 47 and have been an avid trail runner for a long time. Just in the last 3 years I've developed knee pain in both knees. How much should each backwards walking session be in order to start seeing positive results? Thank you.

I have great progress with ATG routines. I'm able to do 18 tibialis raises with 10 kg kettlebell per leg and calf raises (KOT or regular) for 20 reps with 16 kg on me and I weigh around 78 kg. Nevertheless as I started my summer tennis season and play table tennis alongside as do sometimes soccer I have a stubborn posterior shin splint on my left leg. It got pretty inflamed but I got it under control but it steel has a point where it sticks. Massaging helps a little but it's really annoying. I'm pretty sure the cause is the soleus muscle and/or posterior tibialis but I'm not sure is it because of overuse or because of weakness. What do you think?

What about reverse peddling on stationary or recumbent bike?

Hey there i was recommended to look at your Videos my question is i have a torn ligament any suggestions i dont want to damage any more by workouts and definitely do not want an operation.ty

Hi Can I just use a normal treadmill or cross trainer at the gym to go backwards and do I do it flat or on an incline ? Thankyou

You can get similar results without any equipment by walking or running backward up a hill.

I've been doing backwards sledding with a rope attachment at the gym on the lower side (only got a 10m track) then using the handles to walk back the other way. It gets the feeling but I'm curious on your thoughts

Does it make a difference walking backwards with a sled while holding onto handles connected to the sled? My gym doesn’t have the belt

Hello, I recently shattered my left knee into 22 pieces in a really bad wreck. It’s been two years now and my left leg is still really skinny and weak. Looking for advice. Thank you.

I'm curious if walking backwards up the stairs is training similar function. It feels the same and is the easiest way for me in my current living situation but I want to be sure it's training the right function. I go up and down backwards about 24 times each way in about 10 minutes.

Any recommendations on why my ATG backwards treadmill kind of catches? I can't seem to get into a good rhythm for long. It absolutely works but it's like tripping every 50 yards while jogging lol

Is high reps of leg extensions a good alternative if the sled or the treadmill is not an option?

How to contact you for consultation for knee issues if one doesn't live in United States.?

If I don’t have a sled can I walk backwards with kettlebells as an alternative?

I broke my meniscus aprox 1 year and half. , i love run, i love make explosive excercise, y love movement. ..but i lose this for this problem in my knees. What would you recommend me for power, explosive and flexibility ? ..Actually i run 2/3 day 6-8 km x day and i go to the gym , but my knees still weak yet. Sorry for my english sh1t ...and saludos y abrazos desde Argentina ¡¡¡

would highly appreciate a complete fat loss guide

Can someone with knee pain due to OA do backward walking?

My =^.,.^= has this habit of running behind me and then he will mock bite me in the back of the leg. So I now have adapted to walking backwards from him! LOL And I am talking about 3 rooms worth too. So I am getting the exercise by force through the =^.,.^= 🤣

Dude, where do i find a tradmill like that in Brazil?!

how many time for this exercice (on the ground ?)

Can walking backward work on an elliptical?

I noticed some videos are missing from your channel. What happened?

Would walking up a hill backwards suffice?

Do you ship to Canada?

Dear ben i don't know how to contact you so i leave a comment here. I am Iranian so i don't have access to visa card could you pls provide another methode of payment for your programs ? Like crypto? I have knee Osteoarthritis and really need help and I am just 37.

How often should I do this a week?

I went backwards and went forward

What if i use hills??

鬼掹腳！

Thank you.