AI Squat Analysis Instructions

Select a squat protocol, calibrate with athlete height, and turn one rep into depth, timing, and control feedback.

The squat modes focus on usable depth, knee tracking, pelvic control, and balance through the bottom position. After analysis, the app can generate a PDF report with summary metrics, coaching priorities, and a QR link back to this instructions page.

Open Squat App Back to Homepage

Instructions for recording videos for the Squat app

Capture Setup

Record one clean squat rep so the app can see the full descent, bottom, and return.

Step 1: Recommended Settings. Record at 1080p and 60 fps. Keep the whole body visible from feet to head for the full rep.
Step 2: The Environment. Use bright, even lighting with minimal shadows so the pose model can keep the knees, hips, and shoulders tracked clearly.
Step 3: Camera Setup. Place the camera on a tripod around waist height. Do not hand-hold the phone because camera shake makes bottom-position metrics less reliable.
Step 4: Best View. For both double-leg and single-leg squats, a straight-on front view is preferred so knee separation, pelvic tilt, and trunk shift can be measured from the same angle.
Step 5: Rep Selection. Start tall, descend under control, reach your true bottom, and stand back up without stepping out of frame. For single-leg squat, record one side at a time with the non-stance foot clearly off the floor.

Enter athlete height in meters before reviewing the report. That calibrates the pixel-to-meter scaling used for squat depth, center-of-mass travel, and distance-based alignment measures.

Squat analysis metrics and coaching feedback

Metric Breakdown

Read the squat report from overall depth first, then work outward to symmetry and control.

A double-leg sample can read squat depth 34.0 cm, bottom pause 89 ms, knee ratio 0.71, and pelvis tilt -20 deg. A single-leg sample may read right support, squat depth 15.6 cm, bottom pause 141 ms, and pelvis tilt +44 deg. The numbers matter most when you understand what each one says about the bottom position.

Squat Depth

34.0 cm

Center-of-mass drop from the start to the deepest position. More depth is only useful if the athlete can keep knee and pelvis control as the squat gets lower.

Bottom Pause

89 ms

Time spent near the transition at the bottom. A long pause often means the athlete is sitting into the position instead of moving smoothly through it.

Knee Separation Ratio

0.71

Knee width divided by foot width at the bottom. Closer to 1.0 usually means the knees are staying out over the feet instead of collapsing inward.

Pelvis Tilt

-20 deg

Signed pelvic angle at the bottom. A larger tilt suggests uneven loading, pelvic drop, or loss of level control as the athlete reaches depth.

Support-Side Control

Right Support

Single-leg squat mode auto-detects the working side, then scores support-knee flexion, knee-over-foot drift, and center-of-mass control on that leg.

Trunk Lean

39-51 deg

How far the torso drifts off vertical at the bottom. High trunk lean usually shows up when the athlete compensates for limited depth, balance, or stance-leg strength.

Individualized Feedback

The coaching section changes based on whether the problem is depth, alignment, or balance.

After the app scores the rep, it turns the largest breakdowns into coaching priorities. Double-leg squat reports tend to emphasize depth and left-right symmetry, while single-leg squat reports shift toward knee stacking, pelvic control, and trunk balance over the stance leg.

Reach More Usable Depth

Why it appears: squat depth is shallow for the chosen field test, so the athlete may not be exposing the bottom-position mechanics you want to measure.

How to coach it: cue a controlled descent and a clear bottom instead of cutting the rep short.

What to train: tempo squats and box-depth references that build a deeper, repeatable pattern.

Push the Knees Out Over the Feet

Why it appears: knee separation ratio is too low or the support knee is drifting medially, which points to valgus collapse at the bottom.

How to coach it: keep the knees tracking over the second and third toes through the full descent.

What to train: mini-band squats, assisted single-leg squats, and pause reps that reinforce better knee-out control.

Balance the Load Left to Right

Why it appears: pelvis tilt or flexion asymmetry suggests one side is taking more of the work at the bottom of a double-leg squat.

How to coach it: slow the descent and keep equal pressure through both feet before adding speed or load.

What to train: split-stance work, tempo squats, and bottom holds that clean up the loading pattern.

Limit Pelvic Drop and Trunk Shift

Why it appears: in single-leg squat mode, excess pelvic tilt or trunk lean means the athlete is compensating instead of staying stacked over the support leg.

How to coach it: keep the chest quieter and the pelvis more level while the stance knee bends.

What to train: supported single-leg squats, slow eccentrics, and pause holds that keep the center of mass over the working leg.

Example squat report with individualized improvement focus

How to Use the Report After Each Session

The squat report works best as a repeatable field test. Re-test with the same protocol, camera angle, and athlete-height entry so you can compare whether depth improves without giving away alignment, pelvic control, or balance.

Use the same squat mode each time: double-leg and single-leg reports answer different questions.
Review the summary line first, then focus on the one or two coaching priorities with the clearest payoff.
Only chase more depth or speed if knee tracking, pelvis level, and trunk control stay clean.

Launch Squat App Return to Homepage