Tandem stance is standing with one foot directly in front of the other, heel to toe, and holding that position. Your base of support becomes long and very narrow, so your ankles and hips have to keep making small corrections. In the video it is done with the hands resting on the back of a chair, which is how many balance programs start.

How to do the tandem stance

Stand behind a sturdy chair that will not tip or slide, and rest your hands on the top of the backrest. A kitchen counter works too.
Place one foot directly in front of the other, so the toes of your back foot touch or almost touch the heel of your front foot.
Stand tall and share your weight evenly between both feet. Look straight ahead rather than down at your feet.
Hold the position steadily for the time your program sets. Keep your hands resting lightly on the chair instead of leaning on it.
Step out of the position, switch so the other foot is in front, and hold again.

What you should feel

Small wobbles and a lot of quiet work in your ankles, feet and hips. It can feel harder than you expect for something that looks like standing still.

Common mistakes

Leaning your weight on the chair, so your arms do the balancing.
Looking down at your feet the whole time.
Letting the feet drift apart sideways without meaning to.
Holding your breath or locking your knees stiff.

How often

Many programs start with holds of 10 to 30 seconds, 2 to 3 times with each foot in front, once or twice a day. Your physio will adjust the hold time 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 lose your balance and have to grab the chair hard to stay up.
New pain in the ankle, knee or hip.

From the clinic

If you cannot hold the full heel to toe position, the voice guide suggests moving the front foot slightly out to the side. That wider stance is easier, and you can bring the feet back into one line as you get steadier. Once holding with both hands feels easy, try one hand, then a fingertip. Hands off the chair comes last, with your hands hovering just above it so you can grab it at once. Standing with your eyes closed is a much harder step, so leave it until your physio suggests it.

Do this with a chair or counter within reach every single time, on a non-slip floor. 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 get dizzy when you stand up, practice when someone else is at home 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.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try tandem stance. 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 stance