Procaryote
Knee · Mobility

Tandem Walking

Tandem walking, 3 sets, 10 steps forward then 10 steps backward

Illustration of the Tandem Walking exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 steps forward then 10 steps backward

Description: Place one foot directly in front of the other, heel against toe, in a tandem position. Slowly walk forward while maintaining this position for 10 steps, then walk backward in the same manner for 10 steps, keeping the body aligned.

Tips: Focus on your balance and keep your gaze straight ahead. Perform the steps slowly to better control your movements.

Progression: When comfortable, increase the number of steps or perform the exercise on a less stable surface.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing, feet in tandem (one foot in front of the other, heel against toe)
Clinical goal
Improve motor control and balance of the knee
Also known as
heel-to-toe walking, line walking, tandem foot balance

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.