DEEP DIVE DATARate Your Squat.Prove it.
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.
- Completely private
- Takes less than 30 seconds
- One photo. One score.
See how your movement shapes up
Prop your phone up to capture a side view of your squat, or upload a photo taken at your lowest point. The tool checks your form right here in your browser.
The verdict
Test your squat above to see your detailed scorecard break down here.
Your comparison will unlock here as soon as your squat is checked. The reference example is ready on the left.
Want to compare against the Dlamini reference? Try our Can You Match the Dlamini Squat? challenge.
How is it calculated?
No complicated mystery formulas. Three simple goals, each with a percentage of importance, add up to a score out of 100.
How low you get at the bottom. Reaching a level position gets full marks — this is half the score because depth is what most people struggle with.
Comparing your left and right knees. If one bends much more than the other, one side is doing all the heavy lifting.
Your forward lean. A comfortable tilt is fine, but bowing too far strains 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.
Meet the ideal squat geometry
A snapshot at the absolute bottom of the movement. The tool automatically maps the body's position and calculates the angles.
How the knee bends through a full squat: standing straight, lowering down, reaching the bottom point (~50°), and pushing back up.
A perfect squat is three hinges working together
Ankle, knee, and hip. Every squat relies on those three joints folding smoothly — how well they fold tells the whole story.
Knee bend
The lower you go, the sharper this angle gets.
Upper body lean
Leaning forward is normal, but leaning too far strains your back.
Balance
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.
Your phone can now track human movement
A standard modern smartphone can recognize body shapes and angles in under a second, entirely on its own, with no data sent to a server.
Physical therapy assessments, school sports check-ups, and injury recovery exercises all ask a simple question: how is the body bending? That equipment used to sit in expensive sports labs. Now the device in your pocket gives you a great estimate for free.
Deep Dive Data builds independent tools and interactive experiments.