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Knee · Strengthening

Backward Running with Resistance Band

Backward running against resistance, 3 sets, 20 meters per set, with a resistance band around the waist

Illustration of the Backward Running with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Distance: 20 meters per set

Equipment: Resistance band around the waist

Description: Place a resistance band around your waist, attached to a fixed point behind you. Slowly and controlably run backward over 20 meters, maintaining an upright posture and slightly bending the knees.

Tips: Keep the trunk stable and avoid leaning forward. Focus on smooth, controlled movements to strengthen the muscles around the knee.

Progression: Increase the resistance of the band or the distance traveled when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance band
Starting position
Standing, resistance band fixed around the waist and attached behind
Clinical goal
Muscle strengthening around the knee
Also known as
backward running with elastic band, reversed running with resistance, resisted backward walk

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.