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Bodyweight Squat
Foundational lower-body hinge-and-sit pattern for quads and glutes.
bodyweightbeginnerFilm: front
AI form check · front view
Muscles worked
Quadriceps
Glutes
Hamstrings
Adductors (inner thigh)
Abdominals
Lower back (erector spinae)
Calves
PrimarySecondaryStabilizer
Recording tips
- Face the camera head-on so it can see your knees track over your toes.
- Stand back far enough that your whole body stays in frame at the bottom.
- Good, even lighting — avoid strong backlight behind you.
- Keep it under ~30 seconds.
Better lighting and a full body in frame give the AI a more accurate score.
Faults the AI detects
Knees caving inFix
Your knees are collapsing inward — push them out so they track over your toes.
Heels liftingWatch
Your heels are lifting — sit back and keep your weight through mid-foot.
Excessive forward leanWatch
You're leaning too far forward — keep your chest up and sit down more.
Not reaching depthMinor
Try to squat a little deeper — aim for hips near knee height (if mobility allows).