full body focus
Tandem Stance
Standing with one foot directly in front of the other, as if on a tightrope. A simple way to train balance in a narrow stance.
Key cue: One foot in front of the other, eyes ahead, stand tall.
Area
full body
Level
beginner
Volume
3 × 20s/side
Goal
fitness
How to do it
- 1Stand next to a counter or wall, with a chair behind you for safety.
- 2Place one foot directly in front of the other, heel touching toes.
- 3Stand tall and look straight ahead, holding the counter lightly with your fingertips at first.
- 4Hold for 20 seconds, then swap which foot is in front.
Easier and harder versions
- Easier
- Hold the wall or counter with your whole hand, or set your feet a few centimetres apart side to side rather than heel-to-toe.
- Harder
- Turn your head slowly from side to side, or close your eyes, always within reach of support.
Helps with
Commonly used for:
BalanceSteadiness on your feetStanding on a narrow base
Benefits
- Trains balance in a narrow stance
- Needs no equipment, only a counter
- A step towards standing on one leg
Muscles worked
Balance. Trains your ankle stabilisers, core and hips to keep you steady.
Ankle stabilisersCoreHips
Form tips
- Let go of the counter for a few seconds at a time as you gain confidence.
- Choose a point on the wall to look at.
Common mistakes
- Looking down at your feet.
- Locking your knees. Keep a slight bend.
When to avoid or modify
- Do it next to a stable surface, in bare feet or flat shoes, and only let go with the counter within reach.
- If you have fallen recently or feel very unsteady, ask someone to stay with you or check with a physiotherapist first.
- Stop and sit down if you feel dizzy or lightheaded.
If in doubt, check with a qualified physiotherapist before continuing.