Legs · Balance
Tandem Stand
The Tandem Stand mainly trains your calves and glutes. Also working: abs and adductors.
Hold for time
How to do it
- One foot directly in front of the other: heel touching toes
- Spread your weight across both feet
- Stand tall, eyes forward
- Hold: then put the other foot in front
Coach’s tip
Like standing on a line. If it’s hard, start with your feet slightly offset. If it’s easy, slowly turn your head left and right: that makes it a lot more challenging.
Setup
Grip
Frame within reach
Load
Hold for time
You need
Nothing extra
Alternatives
Other exercises for the same movement (balance). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Tandem Stand work?
Mainly the calves and glutes. The abs and adductors help.
What can I do instead of the Tandem Stand?
For the same movement: Single-Leg Stand, Supported March and Single-Leg Stand, Eyes Closed. In DCFT you swap with one tap.
DCFT
The Tandem Stand in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.