Listen to Your Mother

In the words of moms everywhere: “Sit up straight!”

It’s good advice for life, and it’s especially important in media interviews. Poor posture can make you appear disinterested, disengaged, or insecure—none of which helps when you’re trying to connect with an audience.

Posture becomes even more noticeable on camera. When you’re framed by four straight lines, and the frame is tight, subtle mistakes are magnified. What feels normal in person can look exaggerated on screen. A slight slouch or lean may seem insignificant to you, but can become a major distraction for viewers.

Here are three keys to good on-camera posture:

#1 — Sit Up Tall
When seated, sit tall and engage your core. In fact, it can help to position yourself slightly away from the back of the chair. This encourages better posture and prevents the temptation to lean back.

A good rule of thumb: if your back is resting against the chair, you’re probably leaning back too far. Remember, when it comes to media interviews, comfort is not key.

#2 — Use the Desk Correctly
For remote interviews where no desk is visible, keep your arms relaxed at your sides or in your lap when not gesturing.

If you’re seated at an anchor desk or conference table, place your forearms on the desk naturally. However, don’t rest your weight on the desk or use it as a crutch. Leaning on the desk can make you appear too casual and can negatively affect your posture.

#3 — Stand Tall
For stand-up interviews or “man-on-the-street” style segments, resist the urge to sway or shift your weight from one leg to the other.

Small movements are amplified on camera. Constant shifting can make you drift in and out of the frame and create a distracting visual for viewers.

Instead, stand tall, keep your feet planted, and maintain a steady posture throughout the interview.

Good posture communicates confidence, credibility, and engagement. So the next time you’re preparing for an interview, remember the advice your mother gave you years ago: Sit up straight.