Check your squat form with your phone

The squat is the foundation of lower-body strength. You sit your hips down and back, then drive up through your whole foot, training your thighs and glutes together while your core keeps you upright.

What the camera flags

• Not deep enough
• Leaning too far forward

The squat check has been tested on real movement. It can only see one angle, so it won't catch everything.

How to set up your phone

Prop your phone at hip height, about 2 to 3 metres away, with your whole body in view. Stand side-on for the best feedback.

What to watch for yourself

Depth

How low you go decides how much your glutes join in. The bottom of the squat is where your glutes and hamstrings stretch and work hardest.

Common mistake: Stopping well above parallel, so your thighs do nearly all the work. Try this: Sit down until your thighs are about level with the floor, as far as is comfortable.

Knee path

Your knees should follow your toes. Knees that track over the feet share load evenly through the hip, knee and ankle.

Common mistake: Letting your knees cave inward as you stand up. Try this: Gently push your knees outward so they stay in line with your toes.

Foot pressure

Your whole foot stays planted. A planted foot gives you balance and a solid base to push from.

Common mistake: Rising onto your toes, or letting your heels lift. Try this: Feel your big toe, little toe and heel on the floor throughout the rep.

Muscles worked

Quads, Glutes, Hamstrings, Calves, Abs, Lower back.

A good starting point is 3 × 10–15, with 60–90 sec of rest.

See the full squat guide.

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.