Squat Form Check

What is Squat Form Check?

Squat Form Check is an AI tool that grades your barbell squat from a video the way a strength coach would, breaking the lift into components and pointing out exactly what to fix. You upload a clip of yourself squatting (a side angle works best) and the AI reads your stance, brace, descent, depth, knee tracking, bar path, torso angle, and ascent, then scores the whole thing out of 100. Most lifters can feel that something is off in a heavy squat but can't see it, because the rep happens fast and you're under the bar. Filming yourself helps, but you still need a trained eye to know whether your knees cave because of weak glutes, a narrow stance, or a collapsing arch. This tool gives you that read on demand. It detects the common faults (butt wink, knees caving, heels rising, hips shooting up, cutting depth, the bar drifting forward) and then does the most useful thing a coach does: it tells you the one fix that matters most instead of dumping ten cues on you at once. This is coaching, not medical advice. If you feel pain, the tool will tell you to stop and see a professional, and it will not try to diagnose an injury.

How Squat Form Check Works

Upload a video of your squat, ideally a clean side or 45-degree angle with your whole body and the bar in frame. The AI tracks your body positions and the bar through each phase of the rep and compares them against sound fundamentals. It checks your stance and setup for foot width, bar placement, and the walkout, then reads your brace before the descent. It follows you into the hole to judge depth (hip crease relative to the knee) and watches your knees for caving, your heels for lifting, and your bar path for any forward drift. On the way up it looks at whether your hips and chest rise together or your hips shoot up first, and whether you finish with a full lockout. From these positions it names specific faults and rates how severe each one is. Then it isolates the single highest-leverage fix, explains why it's the root cause, and prescribes a couple of targeted drills. Adding notes about your experience, the load, and whether you squat low-bar or high-bar makes the read sharper. None of this replaces a medical opinion, so if anything hurts, stop and get it looked at.

Benefits of Squat Form Check

• Get a coach-style read on your squat in seconds without booking a session or waiting for someone at the gym to watch your set.
• See a component-by-component breakdown of stance, brace, depth, knee tracking, bar path and ascent so you know where the lift actually breaks down.
• Find out which named fault (butt wink, knees caving, heels rising, hips shooting up) you have and how severe it is instead of guessing.
• Get the single priority fix rather than a confusing list, because squat faults usually cascade from one root cause you should address first.
• Receive specific drills tied to your fault with the feel you're chasing, so your warm-up and accessory work turn into real change.
• Track progress by uploading a new set after working on the fix and comparing the new score and breakdown.
• Stay safer by catching depth and bracing issues early, with a clear reminder to stop and see a professional if anything hurts.

Tips for Best Results

• Film from a consistent side or 45-degree angle with your whole body and the bar visible through the full rep.
• Record in good light with a stable phone so the AI can see your hips, knees and bar clearly at the bottom of the squat.
• Add notes about your experience, the load on the bar, and whether you squat low-bar or high-bar so the read targets your real setup.
• Film a working set at a real weight rather than an empty-bar rehearsal, because light reps hide the faults that show up under load.
• Work on only the one priority fix between sessions, since chasing every cue at once is how lifters lose their groove.
• Re-upload a fresh set after a week or two of drills to see whether the priority fault improved and the score moved.
• If you feel any pain during or after the lift, stop and see a qualified professional, because this tool coaches form and does not diagnose injuries.

Popular Use Cases

• Newer lifters learning what good depth, bracing and knee tracking actually look like before they load the bar heavy.
• Intermediate lifters diagnosing a stubborn knee cave or depth problem that's capping their squat numbers.
• Home gym lifters training alone who have no one to watch their form and spot dangerous faults.
• Lifters between coaching sessions checking whether they're actually grooving the cue their coach asked for.
• Anyone returning from a layoff who wants an honest read on whether their pattern is still solid before adding weight.
• Beginners building confidence under the bar with a structured, jargon-light breakdown to work from.
• Lifters comparing low-bar and high-bar setups across separate uploads to see which pattern they control better.