Banded Backwards Walk

BANDED BACKWARDS WALK

This is a knee extensor beginner exercise. Start by looping a pullup assist band around the back of your knee and anchoring it to a stable object in front of you at knee height. Proceed to walk backwards by first planting the toes of the banded leg behind you first and then rolling onto your heel while focusing on extending the knee. Continue to walk back within the band’s tension limits and walk back forwards to reset the set.

Muscles Involved:

• Quadriceps

  • Vastus Medialis Oblique (VMO)

  • Vastus Intermedius

  • Vastus Lateralis

  • Rectus Femoris

Related Conditions:

• Post-surgical knee rehabilitation

• Meniscus tear

• PCL / ACL / MCL / LCL sprain

• Jumper’s Knee / Runner’s Knee

• Patellofemoral Pain Syndrome

• Quadriceps Strain

• Patellar Tendinitis / Tendinopathy

• Quadriceps Tendinitis / Tendinopathy

Exercise Videos