The Standing Program
Fix the way you stand, because how you stand when you're not thinking about it determines your posture more than anything else.
Most people only think about their posture when someone tells them to stand up straight. That's already too late. Proper standing alignment isn't about willpower, it's about having the right muscles online so your body stacks correctly without effort. This 14-video program rebuilds the structural foundation that makes neutral standing your default, not a chore.
Get every program for $149/year
All 65+ programs included. Less than a single PT session.
Start Pro AnnualStart monthly instead - $19/monthCancel anytime · HSA/FSA accepted · 30-day money-back guarantee
Prefer lifetime access to only this program?
Buy This Program Only, $97Not sure this is the right program? Take the 7-question quiz
Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 9 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 9 minutes. Weeks 4-6: 8 exercises, about 19 minutes. 4 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 9 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 9 min
Do these 5 exercises each session, about 9 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 9 min
Your routine each session
- 1Short Foot Exercise
- 2Standing Calf Raises
- 3Single-Leg Balance (Eyes Open and Closed)
- 4Glute Bridge
- 5Side-Lying Hip Abduction
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 4 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 4 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 19 min
Your routine each session
- 1Short Foot Exercise
- 2Arch Doming New
- 3Standing Calf Raises
- 4Glute Bridge
- 5Side-Lying Hip Abduction
- 6Standing Hip Extension (at Wall) New
- 7Static Back New
- 8Standing Arm Circles New
No longer in your routine: Single-Leg Balance (Eyes Open and Closed). You have learned these, so keep them for days you want extra work.
Short on time? Do just Short Foot Exercise, Arch Doming, Standing Calf Raises, Glute Bridge (about 8 min).
Do any of these sound familiar?
- Lower back tightens up after standing for 15-20 minutes
- Hips drift forward and weight sits on the heels at rest
- One hip or shoulder visibly higher than the other when standing
- Feet point outward rather than straight ahead
- Legs feel heavy or achy when standing for long periods
Why this happens
The root causes behind the standing program.
- Anterior pelvic tilt shifting the hip joint forward of the body's center of gravity
- Inhibited glutes that fail to hold the pelvis in a neutral position
- Collapsed arches changing weight distribution through the entire kinetic chain
- Thoracic kyphosis pushing the upper body's center of mass forward
Why this works
Your standing posture is a snapshot of your structural balance. If your hips are forward, your pelvis tips, your lower back compresses, and your head drifts forward to compensate. This program resets the hip position, activates the postural muscles that should hold you upright automatically, and gives you a neutral standing baseline that doesn't require constant effort.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
One-time payment - Lifetime access - 30-day money-back guarantee
Unlock all exercises, $97Frequently asked questions
How can I stand better without constantly thinking about it?
That's exactly the point of this program. When the right muscles are online and your structure is balanced, neutral posture becomes your default. You won't need reminders.
My feet always turn out when I stand. Can that be fixed?
Yes. Externally rotated feet are almost always driven by tight hip external rotators and dormant internal rotators. The program addresses both.
I can't stand for more than 20 minutes without back pain. Will this help?
That's the primary symptom this program targets. The exercises rebuild the structural support so standing is no longer a strain.
Do I need equipment?
No equipment required. Most work is bodyweight on the floor. A foam roller is helpful but optional.
How long before I notice a difference?
Most people feel their standing endurance improve within 2-3 weeks. Structural changes in resting alignment take 4-8 weeks of consistent daily work.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Exercises to correct standing posture from feet to head
- Foot position and arch support guidance
- Lifetime access on any device
- 30-day money-back guarantee
HSA/FSA accepted · Secure checkout via Stripe
Not sure this is the right program? Take the 7-question quiz
30-Day Money-Back Guarantee
Not happy for any reason? Full refund, no questions asked.