You can have the best physique on stage, but if you can’t pose to showcase it? You won’t place.
Posing is where presentation meets precision—it’s your chance to command attention, highlight your best angles, and outshine the competition with poise and confidence. It’s not just movement… it’s performance. And it’s the difference between blending in and standing out.
Poor posing can cost you points — even with an amazing physique! That’s why mastering this art is non-negotiable.
Focus Areas: Glutes, shoulders, hourglass shape, and overall symmetry.
Key Poses:
Front Pose: One hip toward the front so that the side of the glute is visible, lower body and midsection angled profile with upper body (shoulders) facing more to the front (judges). Typically your front leg will be straightened with the back leg knee bent and heel raised off of the floor. Back arm bent with hand on hip and front arm straightened at the side of your glute. The goal is to create a balanced, hourglass shape.
Back Pose: Feet about shoulder width apart with knees either straight or softly bent (slightly). Toes will be turned forward (more quad development) or turned out (less quad development) and hands placed on top of thighs below hp flexors. The back is arched to display glute and hamstring shape without bending forward. The upper body should still remain as upright as possible with the back opened up to display a taper into a smaller waist. Glutes are not engaged in this pose.
Stage Presence: A confident, feminine walk with subtle sass. No exaggerated or stiff movements.
Focus Areas: V-taper, wide shoulders, well developed and balanced legs to glutes, and overall depth in muscular development with balanced femininity.
Key Poses:
Front Pose: Display shoulder width, narrow waist, and quad separation. Feet will be together with toes either slightly turned out or facing more forward. Hip flexors engage by slightly arching the back to help contract quad muscle and shape. Waistline is pulled in and up tall while lats will be in a fully engaged and open position. Arms will “hang” over lats, pressing your shoulders into the lats to show a more rounded deltoid.
Side Pose: Standing completely profile, with feet either together or one staggered slightly in front of the other. Standing tall, core drawn in, and back slightly arched. Back/Lats remain open and the upper body (lats, shoulders) will rotate toward the front while the remainder of the physique stays profile. One arm will be down straight (as straight as possible) in front of the body with the other behind. Head faces profileaway from the judges.
Model Pose (individual routine only): Angled toward the corner with feet together, the front foot heel will be popped off the floor. The back will be slightly arched as it is in the front pose. The back remains open as it does in the front pose, with one arm remaining down (it will appear slightly curved) and one on the hip.
Back Pose: Mimic the front pose with slightly more back arch and tilting the shoulders very slightly back to engage more rear delt. Hair must be moved off of the back to show depth in muscle development.
Stage Presence: Controlled, elegant movements with a focus on symmetry and muscularity.
Focus Areas: Dominant lower body muscle development (quads, hamstrings, and glutes) with a balanced upper body proportionately smaller than the lower body.
Key Poses:
Front Pose: Emphasize quad sweep and a slight waist taper. One foot will be forward with the other back and hips are shifted all the way back to sit into the back leg hip. This will show more roundness to the lower body, accentuate the glutes, and allow engagement of the front quad.
Side Pose: Similar to the Bikini Front pose with feet closer together and a more accentuated arch in the back.
Back Pose: Similar to the Bikini Back pose with a wider stance and toes will always be turned out to show more quad shape.
Stage Presence: A bold and strong presentation with a touch of softness.
Focus Areas: Long, lean lines, muscle tone with clear shape without density, and graceful femininity.
Key Poses:
Front Pose: One leg slightly in front of the other, sitting slightly into the back hip with back arm on hip. The front arm is relaxed. The shape created should show soft curves emphasized.
Back Pose: Pose mimics the Bikini back pose, meant to highlight toned but not overly muscular glutes, legs, and back.
Stage Presence: A blend of elegance and confidence, with a focus on modeling grace rather than traditional bodybuilding poses.
Under 5'4”: Try 4–5” heels with a 1” platform for added length.
5'4”–5'7”: Stick with 3–4.5” heels, 1” platform—balanced and flattering.
5'8”+: Opt for 3–4” heels for proportion and comfort.
Short torso / long legs: Lower heel may balance your silhouette.
Long torso / short legs: Go taller—5–5.5” heels visually lengthen legs.
Thicker ankles/calves: Avoid ankle straps—they shorten the leg line.
Use cushioned soles if prone to foot pain.
Ensure ankle support—snug fit, no wobble.
Practice walking and posing in your shoes regularly.
1” Platform: Most common. Offers shock absorption and comfort.
No Platform: Sleek look, but more foot pressure. Best for experienced heel wearers.
Your feet dictate balance and symmetry. Plant with purpose—heels close, toes out, weight shifted just right.
Your shoulders set the tone for confidence and shape. Over-rotated = tension. Under-rotated = flat.
Don’t sleep on the in-between moments. Smooth, seamless transitions show polish and poise—and they can be what sets you apart from someone with a similar physique.
Over-flexed glutes look stiff and off-shaped. Instead, think “lift,” not “clench and hold.” Subtlety > strain.
It’s in your eyes, your walk, your energy. If you walk on stage like you already belong there—you’ll make them believe it too.
This week’s challenge is all about practicing and perfecting your posing skills. #STRIKEAPOSE
Here’s how to participate:
Post on your preferred social media platforms and our Challenge Facebook Group using the hashtags #SYTYCP #PrepChallenge #TeamBombshell #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 4 PRIZE!
Choose your division. Master the foundational poses. Practice every single day. Film yourself. Get feedback. Repeat.
This is where you begin to transform from fit to fierce competitor—so show up and stand out.
