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Exercise Library / Tandem Stand

Tandem Stand

In the tandem stand one foot is placed directly in front of the other, heel to toe.

Balance & Stability

What this exercise does

In the tandem stand one foot is placed directly in front of the other, heel to toe. This narrow base makes balance harder and is a common test of steadiness.

At a glance

Muscles worked
Ankles, Hips, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Stand near a counter, one hand lightly on it.
  2. Place your right foot directly in front of your left, heel touching toes.
  3. Stand tall and look at a spot ahead.
  4. Hold for 10 seconds.
  5. Switch feet. Do 2 to 3 on each side.

Common mistakes

  • Stepping to the side.
  • Looking at your feet.
  • Gripping the counter too hard.

Make it easier or harder

Make it easier

Do the semi-tandem stand, with the heel of one foot beside the arch of the other.

Make it harder

Let go of the counter, hold for 30 seconds, or close your eyes briefly.

Keep it safe

Stay beside a counter or wall. Do not close your eyes unless someone is nearby.

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