Fit Model poses

NPC3 poses

Rule books differ between federations, so a division is named per rule set.

Quarter turns

  1. Front stancePosition 1 of 210s
  2. Back stancePosition 2 of 210s

Rounds

The rule book caps this round at 20 seconds.

Front stance

Hold 10s

Also called: front position, front pose

  1. Stand naturally with one foot slightly ahead, avoiding anything that reads as a held bodybuilding pose.
  2. Keep the shoulders open and the arms relaxed at your sides or lightly at the waist.
  3. Lengthen through the spine and let the stomach stay flat without visibly bracing it.
  4. Keep the muscles quiet — a tensed line-up stance is marked down in this division rather than rewarded.
  5. Meet the judges with an easy expression and hold it; the look being scored is a marketable one.

Common mistakes

  • Holding a stage pose, which is marked down in a division judged on a natural look
  • Visibly bracing the midsection
  • Locking the arms tight to the body
  • Wearing an expression that never changes from the moment of arrival

Back stance

Hold 10s

Also called: back position, back pose

  1. Turn away with the feet close and the weight distributed evenly through both legs.
  2. Let the shoulders sit naturally rather than spreading the back, keeping the outline soft.
  3. Hold a light arch through the lower back without pushing the hips back.
  4. Keep the arms clear of the torso so the waist stays visible on both sides.
  5. Look over the shoulder toward the panel with the head unhurried and the chin level.

Common mistakes

  • Spreading the back, which pushes the look toward another division
  • Pushing the hips back to exaggerate the arch
  • Setting the feet wide enough that the hips tilt
  • Snapping the head round rather than turning it easily

Model walk

Hold 10s

Also called: the walk

  1. Open from the front pose with a controlled 180-degree turn and settle the back pose before walking.
  2. Carry the walk at a natural runway pace, arms swinging lightly rather than held still.
  3. Stop at the rear mark, hold the pose, and let the judges see it before turning again.
  4. Return on the second 180-degree turn and finish facing front on the centreline.
  5. Rehearse in the heels and the two-piece you will wear, so nothing about the walk is new on the day.

Common mistakes

  • Leaving the front pose before the turn is complete
  • Holding the arms rigid, which makes the walk look staged
  • Skipping the hold at the rear mark
  • Practising in different shoes from the ones being competed in

Transcribed from npcnewsonline.com, read 2026-08-31. Federations revise their rule books — check the source before a show.