I am about to go do some Can't recommend kneesovertoes guy enough. I thought his name was stupid and never bothered checking him out. Figured he was some internet gimmick. One listen and I have changed things up quite a bit. I have even done a good amount of conditioning with a sled and prowler but never bothered walking backwards enough. The blood flow around the popliteus is amazing. You don't need anything fancy for this. You could even walk backwards with kettlebell and rope in the backyard if you wanted. A sled on amazon is like $50. I use prowler and trx strap at the gym. 5 sets of about 50 feet down and back and my knees are good to go.
What kind of sled would you recommend? I don’t push my leg days because I’m super afraid of hurting my knees
Anything will really do for a sled. I don't think it would be that much different to hook a rope to a kettlebell and pull it around. Even an old tire on grass I am sure would work. I have an old sled like this at home I just did my 7th session and my knees feel so amazing. Walking backwards is for sure the opposite of hurting your knees. You will just feel the nice burn in the back of your knees and all the blood rushing to it. There is no eccentric part to the movements compared to weights so it is just easier on everything. It would probably be ideal to do them in chucks, wrestling shoes or barefoot as opposed to running shoes with a heal. I have Brooks for walking but always lift in wrestling shoes.