Exercises / Core / anti-movement
Tandem stance hold
Core / anti-movement Bodyweight Complexity 1/5
Working position
Setup
Stand heel-to-toe next to a counter or wall you can touch.
Execution
Hold the position, using the support as little as possible, then swap feet.
Coaching cues
- Look ahead, not down
- Touch the support with fingertips only
- Breathe
Common fault
Gripping the support with the whole hand
Fix: Widen the stance slightly until fingertips are enough.
Muscles trained
Primary: Gluteus medius (side glute)Soleus (deep calf)
Secondary: Transversus abdominis (TVA)
Regression and progression
Easier: This is the entry-level variation.
Harder: Single-leg stand
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.