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 diagram is a single-figure posture drawn from joint angles — instructional, the way a physiotherapy manual shows a loaded position.
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
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.