Abstract: A universal fitness apparatus for force resistance, postural, and balance exercises. A flange assembly is coupled to a longitudinal shaft. The flange assembly can comprise receptacles for receiving handles or it can itself comprise handles. A user can support herself with the handles while performing a variety of exercises that target multiple muscle groups. The height of the handles can be adjusted by sliding the flange assembly along the shaft. Alternatively, the flange assembly and shaft can be mounted to a height adjustable runner coupled to a longitudinal track. A pin and/or lock to hold the flange assembly and/or runner at a particular height can be provided. The flange assembly can be rotationally coupled to the shaft so that the user can move the handles while performing oblique muscle movements. The receptacles and/or the handles can be pivotally movable such that the handles can be stored in an upright position.