← EXERCISE LIBRARYBalance
Tandem Stance
Standing heel-to-toe with one foot directly in front of the other. Narrows the base of support to challenge the ankle and hip stabilisers without leaving two feet on the ground.
- 01Stand beside a kitchen counter, sturdy rail or wall so you can put a hand down at any moment.
- 02Place one foot directly in front of the other so the heel of the front foot touches the toes of the back foot.
- 03Let go of the support if you can, keep the eyes fixed on a point ahead, and hold for twenty to thirty seconds.
- 04Swap which foot is in front and repeat, working three holds per side.
- 05Regression: stand with the feet in a half-tandem stagger and keep one or two fingers on the counter throughout.
- 06Progression: hold with the arms crossed over the chest, then on a folded towel or firm cushion.
- 01Fingertips on the counter — that is the safety, not a failure.
- 02Eyes on one point ahead, not down at your feet.
- 03Let the ankles wobble and correct rather than locking up.
- 01Standing away from any support — a wobble becomes a fall with nothing in reach.
- 02Looking at the feet — dropping the head shifts the weight forward and makes the hold harder than it should be.
- 03Gripping the counter hard — the arms take the balance work the legs are supposed to be doing.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.