The quarter turns are part of the routine you repeat on stage: front relaxed, first quarter turn, back pose, second quarter turn, then back to the front. They look simple, but they show the judges your side development and your control. Here is how to set each one up.
Which way do you turn?
The first quarter turn is to your right. That puts the left side of your body toward the judges. In practice, hold it for 10 to 12 seconds, keeping your waist tight, your chest up, and your overall symmetry on show.
Set your feet
Keep your feet together, with the foot closest to the judges slightly in front of the back foot. From here, the judges can see your hamstring, quad, and glute development from the side.
Twist your upper body
Twist enough that both shoulders can be seen from the front, where the judges are seated. Your right arm presses into your pec to show its size and shape. Make a balled fist with your thumb over your index knuckle. The look of your hand isn’t the most important thing in the world, but it looks better than punching with your thumb tucked in.
Keep your arm off your glute
Your left arm should not block your glute. Draw it back and contract your tricep with a slightly bent arm.
Square your hips
Keep your hips square along the line on stage. Picture a rope running through your spine and out the top of your head, and don’t lean back or forward.
The second quarter turn
After the back pose, turn another quarter to your right and hold for about 10 seconds. The same rules apply, but now you’re facing the opposite way, with your right side toward the judges.
Practice the transition
- Move smoothly between the front relaxed pose and the quarter turn
- Film yourself with your phone about 2 feet from the ground, so you see an accurate view of what the judges see
- Remember that posing for a mirror looks a lot different from posing on stage