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Semi-Tandem Stance Balance Exercise | Standing Balance for Older Adults

The semi-tandem stance balance exercise is a standing position where one foot is placed slightly ahead of the other.
It helps older adults challenge stability more than the feet together stance, while still being easier than full tandem stance.
Practising this position improves posture, balance, and confidence for daily activities such as walking and standing.

How to Do the Semi-Tandem Stance Balance Exercise Safely

INSTRUCTIONS:

  • Stand tall with one foot slightly in front of the other.

  • Position the heel of the front foot beside the arch (instep) of the back foot.

  • Keep your arms relaxed by your sides or lightly on your hips.

  • Look straight ahead and maintain your balance in this position.

  • Hold the position for 20–60 seconds, then switch sides.

TIPS:

  • Keep your weight evenly distributed between both feet.

  • Engage your core and keep your chest lifted.

  • Breathe slowly and steadily.

  • Stand near a sturdy chair, table, or wall for safety.

MUSCLES WORKED:

  • Core muscles (stability)

  • Leg and ankle stabilisers

  • Hip stabilisers

  • Postural muscles of the spine

BENEFITS:

  • Builds balance in a narrower stance than feet-together.

  • Prepares the body for more challenging balance tasks.

  • Improves stability needed for walking and stepping.

  • Reduces risk of falls by strengthening postural control.

BEGINNER VERSION:

  • Place the front foot slightly out to the side for more stability.

  • Hold for a shorter time (10–20 seconds) and build up gradually.

PROGRESSION OF EXERCISE:

  • Move the front foot closer to the midline so the stance is narrower.

  • Hold longer (closer to 60 seconds).

  • Progress to Tandem Stance (heel-to-toe) for greater challenge.