Tandem Stance
How to do it
Starting position
- Stand straight with your feet together
- Step your right foot forward and place your heel against the toes of your left foot
- Fix your gaze on a point straight ahead
- Place both hands on your hips to keep your balance
Movement
- Keep your torso straight and distribute your weight evenly between both feet
- Press firmly into the floor with your entire foot and hold
- Hold the position for 20 seconds without wobbling
Breathing
Inhale deeply through your nose and exhale slowly through your mouth
Trainer tips
- Place one foot directly in front of the other in a straight line
- If you do this next to a wall, you can brace yourself right away when you wobble
Cautions
- If you lose your balance and fall, you can injure your ankle, so do it near a wall
- Widen your stance if balance is unsteady
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Calves |
|---|---|
| Secondary muscles | Glutes · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Balance |
| Recommended time | 20 sec–30 sec |
15 similar exercises
Representative exercise: Supported Single-Leg Stand
- Supported Single-Leg Stand
- Tandem Stance (Demo 2)
- Balance 3 Point Toe Tap
- Single Leg Stand
- One-Leg Star Balance
- Dynamic One Leg Stand
- Single Leg Support Balance
- Forefoot Screw One-Legged Stand
- Standing Single Leg Front Back Side to Side Toe Tap
- Air Pillow Single Leg Balance
- Balance Pad Single Leg Balance
- Balance Board Single Leg Balance
- Single Leg Stand on Bosu Ball
- Dumbbell Front Hand to Hand Single Leg Balance
- Resistance Band Bosu Ball Single Leg Balance
Related exercises
Standing Balance Ankle RotationHarderTight Rope WalkHarderHeel-to-Toe WalkSimilar exerciseChair Sit-to-StandSimilar exerciseSupported Single-Leg StandSimilar exerciseBalance Disk StandingSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.