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Exercise Library / Tandem Walk (Heel-to-Toe)

Tandem Walk (Heel-to-Toe)

The tandem walk places one foot directly in front of the other as you walk, like walking on a line.

Balance & Stability

What this exercise does

The tandem walk places one foot directly in front of the other as you walk, like walking on a line. It trains balance while moving and is a good measure of progress.

At a glance

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

How to do it

  1. Stand beside a wall or counter, fingertips touching it.
  2. Place your right foot directly in front of your left, heel to toe.
  3. Step the left foot in front of the right.
  4. Keep your eyes forward and your steps slow.
  5. Take 10 steps, turn, and return.

Common mistakes

  • Looking down at your feet.
  • Rushing.
  • Stepping wide apart.

Make it easier or harder

Make it easier

Slide your fingers along the wall and take smaller steps.

Make it harder

Walk without touching the wall, or look to one side while you walk.

Keep it safe

Keep a wall or counter within reach. Wear flat shoes or go barefoot on a non-slip surface.

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