Position Library
108 loaded postures
What the body holds, which muscles carry it, what it costs in METs and calories, and the training that makes it easier. Every posture is drawn three ways — female only, male only, and both figures — and the numbers stay identical across views.
How to read the numbers
Every energy figure here is a modelled estimate, not a measurement. No study has measured cost position by position — the measured quantity is the session average (6.0 METs for men, 5.6 for women, Frappier 2013). These values distribute around that anchor by mechanical demand.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Reference bodies are 82 kg and 68 kg. Energy scales linearly with your own mass, so a body 10% heavier burns about 10% more at the same intensity. If a position causes pain rather than effort, stop and see a clinician.
108 positions shown
Figure view
Standing
Standing Carry
9.0 METs active
Vigorous · counted 2×20 min · 258 / 214 kcal est.
Standing
Standing Deep Squat
8.6 METs active
Vigorous · counted 2×20 min · 247 / 205 kcal est.
Standing
Standing Single Leg Raised
8.5 METs active
Vigorous · counted 2×20 min · 244 / 202 kcal est.
Standing
Standing Carry Wall-Braced
8.5 METs active
Vigorous · counted 2×20 min · 244 / 202 kcal est.
Lifted / Carried
Shoulder-Supported Lift
8.5 METs active
Vigorous · counted 2×20 min · 244 / 202 kcal est.
Standing
Standing Staggered Lunge
8.4 METs active
Vigorous · counted 2×20 min · 241 / 200 kcal est.
Standing
Standing Forward Hinge
8.2 METs active
Vigorous · counted 2×20 min · 235 / 195 kcal est.
Standing
Standing Elevated Foot
8.2 METs active
Vigorous · counted 2×20 min · 235 / 195 kcal est.
Lifted / Carried
Standing Lift, Facing
8.2 METs active
Vigorous · counted 2×20 min · 235 / 195 kcal est.
Seated Astride
Astride Hold and Surge
8.1 METs active
Vigorous · counted 2×20 min · 232 / 193 kcal est.
Standing
Standing Split Stance
8.1 METs active
Vigorous · counted 2×20 min · 232 / 193 kcal est.
Seated Astride
Astride Single Support
8.0 METs active
Vigorous · counted 2×20 min · 230 / 190 kcal est.
Lifted / Carried
Kneeling Lift to Stand
8.0 METs active
Vigorous · counted 2×20 min · 230 / 190 kcal est.
Seated Astride
Astride Deep Squat
7.9 METs active
Vigorous · counted 2×20 min · 227 / 188 kcal est.
Lifted / Carried
Counterweight Lean Lift
7.9 METs active
Vigorous · counted 2×20 min · 227 / 188 kcal est.
Seated Astride
Astride Elevated Foot
7.8 METs active
Vigorous · counted 2×20 min · 224 / 186 kcal est.
Standing
Standing Wide Stance
7.8 METs active
Vigorous · counted 2×20 min · 224 / 186 kcal est.
Elevated / Bridged
Elevated Cantilever
7.8 METs active
Vigorous · counted 2×20 min · 224 / 186 kcal est.
Seated Astride
Astride Rocking Tempo
7.7 METs active
Vigorous · counted 2×20 min · 221 / 183 kcal est.
Elevated / Bridged
Bridge Single Leg
7.7 METs active
Vigorous · counted 2×20 min · 221 / 183 kcal est.
Seated Astride
Astride Reverse Forward Lean
7.6 METs active
Vigorous · counted 2×20 min · 218 / 181 kcal est.
Standing
Standing Neutral
7.6 METs active
Vigorous · counted 2×20 min · 218 / 181 kcal est.
Elevated / Bridged
Elevated Shoulder Support
7.6 METs active
Vigorous · counted 2×20 min · 218 / 181 kcal est.
Elevated / Bridged
Elevated Hip Thrust Pattern
7.6 METs active
Vigorous · counted 2×20 min · 218 / 181 kcal est.
Lifted / Carried
Standing Lift, Wall-Supported
7.6 METs active
Vigorous · counted 2×20 min · 218 / 181 kcal est.
Seated Astride
Astride Back Lean
7.5 METs active
Vigorous · counted 2×20 min · 215 / 179 kcal est.
Elevated / Bridged
Elevated Legs Overhead
7.5 METs active
Vigorous · counted 2×20 min · 215 / 179 kcal est.
Seated Astride
Astride Reverse Facing
7.4 METs active
Vigorous · counted 2×20 min · 212 / 176 kcal est.
Seated Astride
Astride Hands-Back Support
7.4 METs active
Vigorous · counted 2×20 min · 212 / 176 kcal est.
Standing
Standing Back to Surface
7.4 METs active
Vigorous · counted 2×20 min · 212 / 176 kcal est.
Elevated / Bridged
Elevated Counterbalance
7.4 METs active
Vigorous · counted 2×20 min · 212 / 176 kcal est.
Seated Astride
Astride Forward Lean
7.3 METs active
Vigorous · counted 2×20 min · 210 / 174 kcal est.
Seated Astride
Astride Wide Knee
7.3 METs active
Vigorous · counted 2×20 min · 210 / 174 kcal est.
Standing
Standing Wall-Braced
7.3 METs active
Vigorous · counted 2×20 min · 210 / 174 kcal est.
Elevated / Bridged
Elevated Table Edge
7.3 METs active
Vigorous · counted 2×20 min · 210 / 174 kcal est.
Kneeling
Kneeling Reverse Lean
7.2 METs active
Vigorous · counted 2×20 min · 207 / 171 kcal est.
Elevated / Bridged
Elevated Surface Step
7.2 METs active
Vigorous · counted 2×20 min · 207 / 171 kcal est.
Lifted / Carried
Hip-Shelf Carry
7.2 METs active
Vigorous · counted 2×20 min · 207 / 171 kcal est.
Kneeling
Kneeling Split Stance
7.1 METs active
Vigorous · counted 2×20 min · 204 / 169 kcal est.
Elevated / Bridged
Elevated Deep Wedge
7.1 METs active
Vigorous · counted 2×20 min · 204 / 169 kcal est.
Seated Astride
Astride Upright
7.0 METs active
Vigorous · counted 2×20 min · 201 / 167 kcal est.
Kneeling
Kneeling Hip Hinge
7.0 METs active
Vigorous · counted 2×20 min · 201 / 167 kcal est.
Kneeling
Kneeling Single Leg Forward
7.0 METs active
Vigorous · counted 2×20 min · 201 / 167 kcal est.
Kneeling
Kneeling Low Bridge
7.0 METs active
Vigorous · counted 2×20 min · 201 / 167 kcal est.
Lifted / Carried
Bench-Assisted Lift
7.0 METs active
Vigorous · counted 2×20 min · 201 / 167 kcal est.
Kneeling
Half-Kneeling Lunge
6.9 METs active
Vigorous · counted 2×20 min · 198 / 164 kcal est.
Kneeling
Kneeling to Elevated Surface
6.9 METs active
Vigorous · counted 2×20 min · 198 / 164 kcal est.
Kneeling
Kneeling Forward Fold
6.8 METs active
Vigorous · counted 2×20 min · 195 / 162 kcal est.
Kneeling
Kneeling Deep Sit-Back
6.8 METs active
Vigorous · counted 2×20 min · 195 / 162 kcal est.
Elevated / Bridged
Bridge Hold
6.8 METs active
Vigorous · counted 2×20 min · 195 / 162 kcal est.
Lifted / Carried
Seated Lift Transfer
6.8 METs active
Vigorous · counted 2×20 min · 195 / 162 kcal est.
Kneeling
Kneeling Chest to Surface
6.7 METs active
Vigorous · counted 2×20 min · 192 / 159 kcal est.
Seated Astride
Astride Kneeling Base
6.6 METs active
Vigorous · counted 2×20 min · 189 / 157 kcal est.
Kneeling
Kneeling Wide Base
6.6 METs active
Vigorous · counted 2×20 min · 189 / 157 kcal est.
Kneeling
Kneeling Upright Support
6.5 METs active
Vigorous · counted 2×20 min · 187 / 155 kcal est.
Elevated / Bridged
Elevated Wedge Support
6.5 METs active
Vigorous · counted 2×20 min · 187 / 155 kcal est.
Prone Base
Prone Scapular Load
6.4 METs active
Vigorous · counted 2×20 min · 184 / 152 kcal est.
Prone Base
Prone Edge Hang
6.3 METs active
Vigorous · counted 2×20 min · 181 / 150 kcal est.
Kneeling
Kneeling Tall
6.3 METs active
Vigorous · counted 2×20 min · 181 / 150 kcal est.
Elevated / Bridged
Elevated Hips Supported
6.3 METs active
Vigorous · counted 2×20 min · 181 / 150 kcal est.
Prone Base
Prone Forearm Support
6.2 METs active
Vigorous · counted 2×20 min · 178 / 148 kcal est.
Prone Base
Prone Extended Reach
6.2 METs active
Vigorous · counted 2×20 min · 178 / 148 kcal est.
Prone Base
Prone Split
6.2 METs active
Vigorous · counted 2×20 min · 178 / 148 kcal est.
Prone Base
Prone Hips Elevated
6.1 METs active
Vigorous · counted 2×20 min · 175 / 145 kcal est.
Prone Base
Prone Deep Flexion
6.1 METs active
Vigorous · counted 2×20 min · 175 / 145 kcal est.
Prone Base
Prone Legs Together
6.0 METs active
Vigorous · counted 2×20 min · 172 / 143 kcal est.
Seated
Seated Hands-Back Bridge
6.0 METs active
Vigorous · counted 2×20 min · 172 / 143 kcal est.
Prone Base
Prone Single Knee Drawn
5.9 METs active
20 min · 169 / 140 kcal est.
Prone Base
Prone Pillow Wedge
5.9 METs active
20 min · 169 / 140 kcal est.
Prone Base
Prone Wide Base
5.8 METs active
20 min · 166 / 138 kcal est.
Seated
Seated Deep Lean
5.8 METs active
20 min · 166 / 138 kcal est.
Seated
Seated Edge Single Leg
5.8 METs active
20 min · 166 / 138 kcal est.
Seated
Seated Chair Reverse Straddle
5.7 METs active
20 min · 164 / 136 kcal est.
Seated
Seated Elevated Surface
5.7 METs active
20 min · 164 / 136 kcal est.
Prone Base
Prone Neutral
5.6 METs active
20 min · 161 / 133 kcal est.
Seated
Seated Chair Straddle
5.6 METs active
20 min · 161 / 133 kcal est.
Seated
Seated Knees Drawn
5.6 METs active
20 min · 161 / 133 kcal est.
Seated
Seated Wide Abduction
5.6 METs active
20 min · 161 / 133 kcal est.
Seated
Seated Lean-Back Support
5.5 METs active
20 min · 158 / 131 kcal est.
Seated
Seated Cross-Leg
5.5 METs active
20 min · 158 / 131 kcal est.
Seated
Seated Edge Reverse
5.4 METs active
20 min · 155 / 129 kcal est.
Seated
Seated Feet Planted
5.4 METs active
20 min · 155 / 129 kcal est.
Supine Base
Supine Bridge Assist
5.3 METs active
20 min · 152 / 126 kcal est.
Supine Base
Supine Legs on Shoulders
5.2 METs active
20 min · 149 / 124 kcal est.
Seated
Seated Edge Facing
5.2 METs active
20 min · 149 / 124 kcal est.
Supine Base
Supine Legs Extended Overhead
5.1 METs active
20 min · 146 / 121 kcal est.
Supine Base
Supine Hips Elevated
5.0 METs active
20 min · 144 / 119 kcal est.
Supine Base
Supine Deep Hip Flexion
5.0 METs active
20 min · 144 / 119 kcal est.
Supine Base
Supine Edge of Surface
4.9 METs active
20 min · 141 / 117 kcal est.
Supine Base
Supine Half Twist
4.9 METs active
20 min · 141 / 117 kcal est.
Supine Base
Supine Single Leg Raised
4.8 METs active
20 min · 138 / 114 kcal est.
Supine Base
Supine Knees Drawn
4.7 METs active
20 min · 135 / 112 kcal est.
Supine Base
Supine Wide Abduction
4.7 METs active
20 min · 135 / 112 kcal est.
Supine Base
Supine Ankles Crossed
4.6 METs active
20 min · 132 / 109 kcal est.
Supine Base
Supine Lumbar Wedge
4.6 METs active
20 min · 132 / 109 kcal est.
Side-Lying
Side-Lying Top Leg Raised
4.5 METs active
20 min · 129 / 107 kcal est.
Side-Lying
Side-Lying Half Twist
4.5 METs active
20 min · 129 / 107 kcal est.
Side-Lying
Side-Lying Edge
4.5 METs active
20 min · 129 / 107 kcal est.
Supine Base
Supine Neutral
4.4 METs active
20 min · 126 / 105 kcal est.
Side-Lying
Side-Lying Scissor
4.4 METs active
20 min · 126 / 105 kcal est.
Side-Lying
Side-Lying Extended
4.4 METs active
20 min · 126 / 105 kcal est.
Side-Lying
Side-Lying Hip Stack
4.4 METs active
20 min · 126 / 105 kcal est.
Side-Lying
Side-Lying Knee Draw
4.3 METs active
20 min · 123 / 102 kcal est.
Side-Lying
Side-Lying Top Leg Forward
4.3 METs active
20 min · 123 / 102 kcal est.
Side-Lying
Side-Lying Facing
4.2 METs active
20 min · 121 / 100 kcal est.
Side-Lying
Side-Lying Pillow Wedge
4.1 METs active
20 min · 118 / 98 kcal est.
Side-Lying
Side-Lying Nested
4.0 METs active
20 min · 115 / 95 kcal est.
Side-Lying
Side-Lying Head Supported
4.0 METs active
20 min · 115 / 95 kcal est.
Why this exists
Recruitment variety is 15% of your Session Quality
Sequencing positions so different muscle groups take the load is one of the four levers on SQ. The library is the menu you build that sequence from — each position carries the capacity that limits it and the block that trains it.