10 Red Flags in Your Interview Body Language (And How to Fix Them)

Interviews aren’t just about what you say. They’re about what you show. Your face, hands, posture, and voice send signals before your words land. The good news: small changes go a long way. Here are 10 common body language red flags—and easy fixes to help you look calm, confident, and ready.

1) Weak eye contact (or staring)

Looking down or off-screen (in video) makes you seem unsure. Staring without blinking can feel intense. You want friendly contact—like a good conversation—not a stare-down.

Fast Action Steps

• Aim for eye contact in short bursts (3–5 seconds).

• On video, look at the camera when you finish key points.

• If it feels awkward, glance at their face, then back to the camera.

2) Slumped or closed posture

Hunched shoulders, folded arms, or a tiny frame in the chair signal low energy or defensiveness. Open posture reads as confident and approachable.

Fast Action Steps

• Sit tall with both feet on the floor.

• Relax shoulders; keep arms loose at your sides or lightly on the table.

• Angle your chest toward the interviewer, not away.

3) Fidgeting hands

Clicking pens, tapping feet, or picking at nails distracts from your message. Hands that move with purpose support your words; random motion competes with them.

Fast Action Steps

• Rest hands lightly on the table or in your lap.

• Use small, slow hand gestures to underline points.

• Remove fidget triggers (pen, keys, phone) from reach.

4) Flat or shaky voice

A monotone voice sounds boring. A shaky voice sounds nervous. Both make your message weaker than it is.

Fast Action Steps

• Breathe low and slow before you speak.

• Speak in short sentences; pause between ideas.

• Smile slightly on key wins—your tone will lift.

5) Nodding too much (or not at all)

Over-nodding can look eager-to-please. No nods can feel cold. Balanced nods show you’re listening without overdoing it.

Fast Action Steps

• Use one or two nods per idea.

• Add a quick “Got it” or “Makes sense” to show engagement.

• Stop nodding while you speak to avoid bobblehead mode.

6) Freezing your face

A “stone face” makes it hard for interviewers to connect. You don’t need big smiles—just a natural range that shows you’re present and human.

Fast Action Steps

• Keep a soft smile when greeting and closing.

• Let your face match the story (concern for problems, relief for results).

• Practice answers once while watching your expression on camera.

7) Over-leaning or leaning away

Leaning too far forward can feel pushy. Leaning back can look checked out. Small shifts signal interest; extremes send the wrong message.

Fast Action Steps

• Sit back comfortably; lean in slightly when they ask or you answer.

• Keep your back off a hard slouch; avoid rocking the chair.

• In video, center your head and shoulders in the frame.

8) Talking with hands in your face or near your mouth

Hands covering your mouth or fluttering near your face can read as uncertainty (or as if you’re hiding something). Keep your gestures lower and wider.

Fast Action Steps

• Gesture from mid-chest level outward.

• Keep fingers together for cleaner lines.

• If you touch your face, reset your hands on the table.

9) Breaking eye contact when answering hard questions

Looking away right when the question gets tough can read as avoidance, even if you’re just thinking. Own the pause.

Fast Action Steps

• Buy time with: “Great question—one moment.”

• Glance down to plan, then return eye contact for your answer.

• End the answer by looking at the camera/person and landing your point.

10) Awkward entrance and exit

Rushed greetings, weak handshakes (or none when appropriate), fumbling with a bag, or a clumsy goodbye can overshadow a strong interview.

Fast Action Steps

• Arrive early; set bag, water, notebook neatly before starting.

• Offer a polite greeting and mirror the handshake or nod custom of the room.

• Close with a steady smile, “Thank you for your time,” and clean exit.

Quick Tune-Up Before Any Interview (5 minutes)

• Posture: Sit tall, feet flat, shoulders down.

• Breath: Two slow breaths in and out.

• Face: Soft smile; relax your jaw.

• Hands: Rested, ready; remove fidgets.

• Frame (video): Eye-level camera, steady light, centered head/shoulders.

How SkillUp Workforce Can Help 

Want feedback on your body language from a coach who’s on your side?

Free 15-Minute Interview Tune-Up We’ll review your posture, gestures, and tone over video and give three simple fixes you can use today.

Interview-Ready Kit Recorded mock interview, targeted feedback (verbal + nonverbal), and a personal checklist for on-site and virtual settings.

Limited offer: $50 off this month with code CALLBACK50.

Body language is learnable. A steady look, open posture, calm hands, and a warm close can lift strong answers into great interviews. Tweak a few habits, and you’ll feel—and look—more confident right away. If you want a partner, SkillUp’s ready to help.