Tandem Stance
Standing with one foot directly in front of the other, heel to toe, to challenge balance on a narrow base.
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
Main muscles working (thicker lines)
Starting position
Standing next to a wall or counter with one hand lightly on it.
Place one foot directly in front of the other so the heel touches the toes of the back foot.
Stand tall with weight spread evenly between both feet.
Remove the hand from the support if you can stay steady.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.