Tandem walking is walking in a straight line while placing the heel of each foot right in front of the toes of the other, like walking along a tightrope. It narrows your base of support, so your balance has to work at every step. Physios often use it in balance and falls prevention programs, usually after standing in the heel to toe position feels steady.

How to do the tandem walking

Find a clear, flat path with nothing to trip over, ideally along a kitchen counter or a corridor wall you can touch. Stand with your feet together and your arms relaxed by your sides.
Pick a point ahead of you at eye level and keep looking at it. Most people feel steadier this way than when they watch their feet.
Step one foot forward and place its heel directly in front of the toes of your back foot, touching or nearly touching.
Shift your weight onto the front foot. Then bring the back foot through and place its heel in front of the toes of the other foot.
Keep going slowly in a straight line with your body upright, for the number of steps your program sets. To turn around, take a few normal steps.

What you should feel

Your ankles, feet and hips making lots of small corrections, and a need to concentrate. Some wobble is normal, especially in the first sessions.

Common mistakes

Rushing, so each step turns into a stumble.
Looking down at your feet the whole time.
Placing the foot slightly to the side instead of directly in front.
Leaning forward from the hips or holding your breath.

How often

Many programs start with 10 to 20 steps, repeated 2 to 4 times, once a day, with a counter or wall to touch. Your physio will adjust the distance and tell you when to use less support.

Stop and check with your physio if

You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
You stagger or lose your balance and cannot steady yourself.
New pain in the ankle, knee or hip.

From the clinic

The person in the video walks without support, but for most people starting out, a hand on a kitchen counter or a corridor wall is the safer place to begin. Clear away rugs and cables, and keep a chair within reach at the end of the path. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. If you have fallen in the past year, feel unsteady, or take medicines that make you dizzy, practice only when someone is with you, and ask your doctor or physio about a falls check.

A sudden loss of balance is different. Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

The voice guide suggests holding your arms out to the sides as a challenge. In practice, arms out to the sides usually makes tandem walking steadier, so use it as an easier version while you learn. To make it harder later, walk with your arms crossed over your chest or carry a light object in both hands, once your physio agrees. If heel to toe walking is too hard right now, spend more time on tandem stance first.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try tandem walking. Some operations limit this kind of work for the first months, so the timing depends on your surgery.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Tandem walking