Is It Appropriate to Stand Instead of Sit for Video Interviews?

The default assumption that you “must” sit for a video interview is outdated—and often wrong.

Standing for a residency video interview can be completely appropriate, and in some cases, better than sitting. But only if you do it right. If you get the execution wrong (bad framing, awkward fidgeting, weird camera angle), it backfires fast and makes you look amateur.

Let me walk you through when standing is a good idea, when it is a bad idea, and how to set it up so nobody even thinks twice about it—except to notice that you look engaged and confident.

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The Short Answer: Yes, Standing Can Be Appropriate

Here is the direct answer you are looking for:

You can absolutely stand for a residency video interview as long as:

• Your camera is stable and at eye level
• Your framing is professional (mid-chest or mid-torso up, not full body)
• You look comfortable and natural, not like you’re giving a TED talk in your kitchen
• You are not pacing, swaying, or moving in and out of frame

Program directors are not evaluating you on whether you are standing or sitting. They are evaluating:

• How clearly they can hear and see you
• Whether you look engaged, professional, and calm
• Whether your environment looks put-together and not chaotic

If standing helps you project more energy and reduces slouching, it can actually give you an edge. I’ve seen applicants who looked half-asleep sitting transform into sharp, articulate, and animated interviewees just by moving to a standing setup.

But let’s not romanticize it. Standing is not magic. If you are awkward on camera sitting, you will be awkward on camera standing—unless you fix the underlying issues.

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Pros and Cons of Standing for Video Interviews

You are making a tradeoff. Know what you are choosing.

Factor	Standing	Sitting
Energy level	Often higher, more dynamic	Calmer, easier to sustain
Posture	More upright, open	Easy to slouch
Movement risk	Higher (swaying, shifting)	Lower
Technical setup	Slightly more finicky	Easier with normal desk
Comfort over 60+ min	Can cause fatigue if not used to	Usually more comfortable

Advantages of standing

1. Better posture and presence
   Standing tends to open up your chest, free your diaphragm, and naturally improve your posture. On video, that often reads as confident and engaged. A slumped applicant looks tired. A tall, relaxed posture looks like you actually want to be there.

2. Higher energy and vocal projection
   If you naturally have low energy or a softer voice, standing can help you speak more clearly and with more variation in tone. You are less compressed, and it is easier to use your hands naturally while you talk (as long as they stay within frame occasionally, not flying around constantly).

3. Less “trapped” feeling
   Some people feel stiff or trapped sitting at a desk under pressure. Standing mimics how many of us present on rounds or at conferences. If you are used to standing when you teach or present, this can feel more familiar.

Disadvantages of standing

1. More chances to fidget or sway
   This is the big one. Many applicants do an unconscious side-to-side sway when they stand. On video, it is extremely distracting. Interviewers fixate on the movement and stop listening to your content.

2. Setup is easier to mess up
   You need to get the standing height right, find a stable surface, and make sure you are not cutting off your forehead or showing your full body. With sitting, your desk naturally defines everything. Standing requires more intentional setup.

3. You may fatigue halfway through
   A 20-minute interview? Fine. A 5-hour interview day with multiple sessions? Standing the whole time, especially if you are not used to it, can lead to shifting, leaning, or slumping in weird ways. That reads as restlessness.

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When Standing Is a Good Idea (And When It Is Not)

Good situations to stand

You should seriously consider standing if:

• You know you look slouched or sleepy on camera when sitting
• You present better when standing for talks, case presentations, or teaching
• You already have a solid standing desk or adjustable setup at home
• You have practiced on Zoom (or the program’s platform) and confirmed you look steady and well-framed

Standing is often a good call for:

• Shorter one-on-one faculty interviews
• Preliminary / TY year interviews where personality and communication are front and center
• Group faculty panels where you need to project energy without talking over people

Situations where sitting is safer

Stick to sitting if:

• You are someone who cannot stand still when you are nervous
• You do not have a proper standing setup and would be stacking your laptop on random boxes
• You have back, knee, or hip issues that might make you uncomfortable during a long day
• The interview is scheduled as a multi-hour marathon with only short breaks

For long interview days, a hybrid plan is smart: sit for part of the day, stand for specific blocks where you want to reset your energy.

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How to Set Up a Professional Standing Interview Shot

The difference between “this looks polished” and “this looks weird” is almost always setup.

Camera placement and framing

You want:

• Camera at eye level (not looking up your nose, not looking down on you)
• Framing from about mid-chest to just above your head
• You centered in the frame with a bit of space above your head
• No full-body framing—this is not a stage performance

If you can see your full torso and legs, the camera is too far away. That makes your face small and your expressions harder to read. Close it in.

Background and lighting

Keep it simple:

• Neutral background (plain wall, neat bookshelf, or tidy room)
• No visible bed if you can help it; if you must, make it hotel-level neat
• One main light source in front of you (window or lamp), not behind you

Standing or sitting, the visual rules are identical: clean, calm, and not distracting.

Stability

Non-negotiable: no camera wobble.
Your laptop or webcam must be:

• On a solid surface (standing desk, stable table, or sturdy riser)
• Not on a stack of unstable boxes that will shake every time you touch the table

If you are using a laptop, an inexpensive laptop stand or even a sturdy shelf can work. Test by tapping the desk; if the image shakes noticeably, fix it.

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Body Language: What Changes When You Stand

Standing does not mean acting like you are giving grand rounds.

Here is what works on camera when standing:

• Minimal, controlled movement: A little natural sway or shifting is fine, but keep it barely noticeable.
• Purposeful hand gestures: Hands appear occasionally in the frame, emphasizing a point, then relax back down.
• Grounded stance: Feet about shoulder-width, weight balanced—no bouncing from foot to foot.

Record yourself practicing answers standing. If you see:

• Constant swaying
• Leaning into the camera
• Hands flailing around and cutting across the frame

…you need to dial it back. Calm, grounded, and engaged beats “over-animated” every time.

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What Program Directors Actually Care About

Nobody on the selection committee is saying, “We rejected them because they were standing.”

They are asking:

• Could I see their face clearly?
• Did they look alert, professional, and not distracted?
• Did their environment look reasonably put together?
• Did they communicate clearly and thoughtfully?

Whether you are standing or sitting is irrelevant if all those boxes are checked.

To give you a clearer sense of priorities, here is how your choice compares to things that actually move the needle:

Relative Impact of Video Interview Factors on Impression

Category	Value
Content of your answers	95
Nonverbal presence (eye contact, posture)	85
[Audio and video quality](https://residencyadvisor.com/resources/video-interviews-residency/do-programs-judge-my-internet-quality-during-residency-interviews)	80
Background professionalism	70
Standing vs sitting	10

The “standing vs sitting” question is a detail. Useful to optimize, but not the main event.

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Practice Checklist: Standing Interview Setup

Here is a practical run-through to do at least a few days before your interview day:

1. Technical test

   • Open Zoom, Teams, or whatever platform they use
   • Stand in your intended position
   • Check framing: mid-chest to head, centered, no weird shadows

2. Lighting and background check

   • Look for blown-out windows or bright lights behind you
   • Adjust so the main light is in front of you
   • Remove clutter, laundry piles, or anything you’d be embarrassed to point out on a tour

3. Movement check (record yourself)

   • Answer a couple of common interview questions for 5–10 minutes
   • Watch the recording
   • If you notice swaying, stepping, or excessive head bobbing, you are moving too much

4. Comfort check

   • Stand in that position for at least 20 minutes
   • If you are shifting constantly by minute 10, you may need a mat, better shoes, or to just sit

If, after this, you still feel more comfortable and confident standing, you are safe to do it.

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Advanced Tip: Hybrid Strategy for Long Interview Days

For a full interview day with:

• Welcome session
• Multiple faculty interviews
• Resident social or Q&A
• Closing remarks

A hybrid approach works well:

• Sit for the orientation / big group welcome
• Stand for your first or second one-on-one when you want to bring your best energy
• Sit again later in the day if you feel your legs or back getting tired

You do not need to announce, “Now I’m standing.” You just quietly adjust between blocks, off-camera, the way you would move between conference rooms in person.

To visualize a simple flow:

Hybrid Standing/Sitting Strategy for Interview Day

Step	Description
Step 1	Morning Orientation
Step 2	Faculty Interview 1
Step 3	Break / Debrief
Step 4	Faculty Interview 2
Step 5	Resident Q&A
Step 6	Closing Session

This keeps you from fatiguing while still leveraging the energy boost standing can give you.

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How to Decide: A Simple Framework

Do not overcomplicate this. Ask yourself four questions:

1. Do I have a stable, professional standing setup?
   If the answer is no and you’re improvising with wobbly stacks of books, sit.

2. Do I objectively look and sound better standing in recordings?
   If yes, standing is on the table. If you look more nervous or shifty, stick to sitting.

3. Can I stand comfortably for the entire block I’m scheduled for?
   If you are doing a 30-minute interview: fine. If you are doing three 1-hour blocks back-to-back: probably mix it up.

4. Does standing calm me or wind me up?
   Some people feel grounded and focused while standing. Others get more jittery. Notice which one you are.

If you’re still torn, here is the honest advice: default to sitting unless your practice recordings clearly look better standing. Sitting is simpler to execute well. Standing is for people who know it helps them perform, not for people chasing a minor psychological edge.

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Bottom Line

Standing instead of sitting for residency video interviews is not only appropriate, it can be advantageous—if:

• Your camera framing, lighting, and background are clean and professional
• You avoid constant movement, swaying, or fidgeting
• You have tested it ahead of time and know you look and feel better that way

The main point: programs care about how clearly you communicate and how professionally you present yourself on camera, not whether you are in a chair or on your feet. Use whichever posture helps you show up as the best version of yourself, and commit to it confidently.