Stance

Choose from 10 Stance options

Upright standing position.

Stand, Standing

Use for compound lifts, overhead presses, and exercises requiring full-body stability

Sitting position.

Sitting, Seated

Ideal for isolating upper body, when lower back is fatigued, or learning new movements

Lying on your side (lateral position).

Lateral, Side lying

Perfect for hip abduction work, glute medius exercises, and rehabilitation

Lying on your back (face up).

Lying face up

Best for bench press, ab exercises, and movements requiring maximum stability

Lying face down (on your stomach/chest).

Lying face down

Excellent for back extensions, prone Y/T/W raises, and posterior chain exercises

On knees position.

Kneel, Kneeling

Good for cable exercises, core work, and movements requiring stable lower base

One knee down with the other foot planted (stability-focused stance).

Half kneel

Excellent for anti-rotation exercises, single-arm work, and developing unilateral stability

Both knees down, torso tall (hip extension and core control).

Kneeling upright

Perfect for overhead presses, core exercises, and eliminating lower body compensation

One foot forward, one back (staggered).

Staggered, Split

Great for lunges, split squats, and exercises requiring front-to-back stability

Hands-and-knees position (all fours).

All fours, Hands and knees

Ideal for bird dogs, fire hydrants, and core stability exercises