Women's Physique Posing Coach

The women's physique mandatory poses

Judges look for muscle with balance and femininity, so open hands and long lines matter in every pose. These are the poses you will hit at prejudging:

• Front double biceps: hands open, lats flared, front leg extended to show the quad.
• Side chest: pick your better side, stack the shoulders and keep the back leg flexed.
• Back double biceps: spread the back, show the hamstrings and calves, hands open.
• Side triceps: lock the arm and show the line from shoulder to hip.
• Abdominals and thigh: hands behind the head, crunch the abs and flex the front leg.

Federations update their rules, so we check your show's current list before every prep.

Quarter turns, transitions and your routine

Quarter turns show your overall shape before anyone flexes. Your routine at finals shows who you are.

• Quarter turns: front, side, back, side. Stay tall, keep the waist tight and flex lightly.
• Transitions: each pose should flow into the next without resetting your feet.
• Routine: we build it around your strongest poses and your personality, timed to your music.

Women's physique posing mistakes we fix first

• Closed fists in poses that call for open hands.
• Losing the waist on back poses.
• Flexing so hard that the face tenses up.
• Rushing transitions in comparisons.
• A routine packed with too many poses and no room to breathe.

Learn from an athlete who has been there

Sheronica has stood on the Olympia stage 7 times and has competed as an IFBB Pro for 15 years. She coaches in person at Lift 365 Downtown Orlando in Orlando and virtually for athletes anywhere in the world.

Looking for a full women's physique prep coach?

Posing is what we coach here. For training, nutrition and peak week, our sister team runs full contest prep at theprofitprep.com.