Tandem Stance

Muscles worked by the Tandem Stance

Primary

CalvesGastrocnemiusSoleus

Secondary

Glute MediusGluteus MediusShinsTibialis Anterior

Also called: calf, calves, gastrocnemius, gastroc, soleus, deep calf.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Tandem Stance

1. Stand tall with your feet together and your arms out to the sides at shoulder height.
2. Step one foot forward and place it directly in front of the other, heel against toes.
3. Spread your weight evenly over both feet and keep your knees soft.
4. Look at a fixed point ahead of you and keep your hips and shoulders level.
5. Hold the position for the planned time, using your arms to correct small sways.
6. Swap the front foot and repeat.

Form tips

• Do this beside a counter or wall at first so you can reach out if you lose your balance.
• Keep your gaze on a fixed point; looking down makes it harder.
• Make it harder by closing your eyes or standing on a folded towel once you can hold it for 30 seconds.

At a glance

Tandem Stance in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Single-Leg Stand
• Balance Dome Stand
• Bench Hollow Hold
• Dead Hang
• Flexed Arm Hang
• Front Lever
• Handstand Hold
• Hanging L-Sit

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "tandem-stance",
  "name_en": "Tandem Stance",
  "name_de": "Tandemstand",
  "name_es": "Postura en Tándem",
  "description_en": "A balance hold in which one foot is placed directly in front of the other, heel touching toes, so your base of support is as narrow as a line. Holding the position with your arms out trains the ankles and hips to keep the body steady.",
  "description_de": "Ein Gleichgewichtshalt, bei dem ein Fuß direkt vor den anderen gesetzt wird, die Ferse berührt die Zehen, sodass deine Standfläche so schmal ist wie eine Linie. Hältst du die Position mit ausgestreckten Armen, lernen Sprunggelenke und Hüfte, den Körper stabil zu halten.",
  "description_es": "Un ejercicio de equilibrio en el que un pie se coloca justo delante del otro, con el talón tocando las puntas, de modo que la base de apoyo es tan estrecha como una línea. Mantener la posición con los brazos abiertos entrena los tobillos y las caderas para mantener el cuerpo estable.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius",
    "soleus"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "tibialis_anterior"
  ],
  "goals": [
    "rehabilitation",
    "strength"
  ],
  "tags": [
    "rehab",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall with your feet together and your arms out to the sides at shoulder height.",
    "Step one foot forward and place it directly in front of the other, heel against toes.",
    "Spread your weight evenly over both feet and keep your knees soft.",
    "Look at a fixed point ahead of you and keep your hips and shoulders level.",
    "Hold the position for the planned time, using your arms to correct small sways.",
    "Swap the front foot and repeat."
  ],
  "instructions_de": [
    "Stelle dich aufrecht hin, die Füße zusammen und die Arme seitlich auf Schulterhöhe ausgestreckt.",
    "Setze einen Fuß nach vorn und stelle ihn direkt vor den anderen, die Ferse an den Zehen.",
    "Verteile dein Gewicht gleichmäßig auf beide Füße und halte die Knie weich.",
    "Blicke auf einen festen Punkt vor dir und halte Hüfte und Schultern waagerecht.",
    "Halte die Position für die geplante Zeit und gleiche kleine Schwankungen mit den Armen aus.",
    "Wechsle den vorderen Fuß und wiederhole."
  ],
  "instructions_es": [
    "Ponte erguido con los pies juntos y los brazos abiertos a los lados a la altura de los hombros.",
    "Da un paso con un pie hacia delante y colócalo justo delante del otro, con el talón pegado a las puntas.",
    "Reparte el peso por igual entre ambos pies y mantén las rodillas relajadas.",
    "Mira un punto fijo delante de ti y mantén las caderas y los hombros nivelados.",
    "Mantén la posición durante el tiempo previsto, usando los brazos para corregir los pequeños balanceos.",
    "Cambia el pie delantero y repite."
  ],
  "tips_en": [
    "Do this beside a counter or wall at first so you can reach out if you lose your balance.",
    "Keep your gaze on a fixed point; looking down makes it harder.",
    "Make it harder by closing your eyes or standing on a folded towel once you can hold it for 30 seconds."
  ],
  "tips_de": [
    "Mache dies anfangs neben einer Arbeitsplatte oder Wand, damit du dich abstützen kannst, wenn du das Gleichgewicht verlierst.",
    "Halte den Blick auf einen festen Punkt; nach unten zu schauen macht es schwerer.",
    "Mache es schwerer, indem du die Augen schließt oder auf einem gefalteten Handtuch stehst, sobald du die Position 30 Sekunden halten kannst."
  ],
  "tips_es": [
    "Al principio hazlo junto a una encimera o una pared para poder apoyarte si pierdes el equilibrio.",
    "Mantén la mirada en un punto fijo; mirar hacia abajo lo hace más difícil.",
    "Hazlo más difícil cerrando los ojos o colocándote sobre una toalla doblada cuando puedas mantenerlo durante 30 segundos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/tandem-stance-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "tandem-stance");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.