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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Tandem Stance
Corrective / StabilityBeginner

Tandem Stance

Standing with one foot directly in front of the other, heel to toe, to challenge balance on a narrow base.

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Primary muscles

  • Gluteus Medius
  • Tibialis Anterior

Secondary muscles

  • Soleus
  • Transverse Abdominis
Sets
2–3
Duration
20–30 sec per side
Rest
15–30s

How to perform

Tandem Stance movement

Main muscles working (thicker lines)

Starting position

Standing next to a wall or counter with one hand lightly on it.

  1. 1

    Place one foot directly in front of the other so the heel touches the toes of the back foot.

  2. 2

    Stand tall with weight spread evenly between both feet.

  3. 3

    Remove the hand from the support if you can stay steady.

  4. 4

    Hold for the prescribed time, then switch which foot is in front.

Breathing: Breathe slowly and steadily throughout the hold.

Coaching tips

  • Stand tall

  • Eyes on a fixed point ahead

  • Soft knees

Common mistakes

  • Feet not in a straight line

  • Looking down at the feet

  • Holding the breath

Safety notes

  • Always practise next to a support to prevent falls.

Details

Body parts
Lower Body
Equipment
Bodyweight
Movement
Balance
Exercise type
Corrective
Training goals
Balance · Rehab Support

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Balance Board StandBeginner→
  • Single-Leg BalanceBeginner→

Similar Exercises

  • Single-Leg BalanceBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.