Most people think they squat deeper than they actually do. Compare your form against one of South Africa's most famous squats using nothing more than your phone.
Prop your phone up to capture a side view of your squat, or simply upload a photo taken at your lowest point. The tool checks your form right here in your browser.
Your comparison will unlock here as soon as your squat is checked. The reference example is ready on the left.
Test your squat above to see your detailed scorecard break down here.
Want a live, real-time version with a digital skeleton track? Try out our dedicated Rate Your Squat tool.
No complicated mystery formulas here. We take three simple goals, give them a percentage of importance, and create a score out of 100. It's simple enough to calculate on the back of a kombi ticket.
How low you get at the bottom. Reaching a level position gets full marks. This makes up half the score because depth is what most people struggle with.
Comparing your left and right knees. If one is bending much more than the other, it means one side is doing all the heavy lifting.
Your forward lean. A comfortable tilt is perfect, but bowing down too far puts extra strain on your lower back.
Final Score = (Depth × 0.5) + (Balance × 0.3) + (Lean × 0.2). Ratings: A (85+), B (70+), C (55+), or D. The reference model gets a perfect 100 across the board!
This is a snapshot taken at the absolute bottom of the movement. Our tool automatically maps the body's position and calculates the angles. The numbers confirm exactly what you can see: it is an absolute textbook position.
How the knee bends through a full squat: standing straight, lowering down, reaching the bottom point (~50°), and pushing back up. This tool looks closely at your lowest point.
Ankle, knee, and hip. Every single squat relies on those three joints folding smoothly. How well they fold tells the whole story.
We look at the pure shape of your movement. It doesn't care how strong you are or how much weight you can lift. It simply checks where your body bends and looks at the angles.
The lower you go, the sharper this angle gets.
Leaning forward is normal, but leaning too far strains your back.
Keeping weight central with heels flat on the ground.
Your phone camera can spot these angles instantly from a single photo. That's all there is to it.
The most exciting thing here isn't actually the squat — it's your phone! A standard modern smartphone can now easily recognize body shapes and angles in less than a second, completely on its own without sending data to a server.
Things like physical therapy assessments, school sports check-ups, and injury recovery exercises all focus on a simple question: how is the body bending? The equipment to measure this used to be locked away in expensive sports labs. Now, the device in your pocket can give you a great estimate for free.
This experiment tests that exact idea using the most fundamental human movement. We started with one of the world's most famous squats.
Is a phone photo perfectly accurate enough to replace a doctor's lab? Maybe not quite yet. But is it accurate enough to give you helpful, real-time feedback on your form? You can test that out for yourself right above!