Exercise

Backwards Run

Cardio Bodyweight distance & duration

Also works: Quadriceps, Hamstrings, Glutes, Calves, Abs

How to do it

Choose a clear, obstacle‑free lane; face forward with tall posture and brace your core.
Shift weight slightly onto the balls of your feet and initiate movement by pushing the ground away to step backward.
Land softly on the mid/forefoot with knees slightly bent; keep feet under your hips to avoid overstriding.
Maintain an upright torso, neutral spine, and look over your shoulder periodically (or use a spotter) to steer.
Pump arms naturally opposite the legs and keep a quick, compact cadence.
Breathe steadily and stop or turn around to reorient whenever you lose clear visibility.

In FYL you log the Backwards Run as distance & duration — every set counts toward your volume, PRs and XP.