Skip to content
Back to sets
squat-side Set · May 2, 2026

Squat — Side View

Lift · Squat View · Side Visible side · Left Reps kept · 5 Frames · 15 Model · gpt-5.4
Source · pose overlay Side view · 5 reps · 720p
The setPose keypoints drawn on every frame. This is the footage every technique check below is measured from.
Bottom position Rep 1 of 5 Side view · step through every rep
At depthHip, knee and torso at the deepest point of each rep, with the parallel line at the knee. Step through the reps to watch depth and lean drift across the set. The hip keypoint is a proxy for the hip crease, so depth is a relative/consistency read, not a referee call.

Performance

5 Issues 5 Clean 0 Trade-off 5 N/A

Strong knee/hip flexion at the bottom, but the hip keypoint sits above the knee on every rep, so depth reads above parallel (a proxy — the keypoint runs above the hip crease). Depth and tempo wander rep-to-rep, and the ascent grinds through a deepening sticking region late in the set — a clear fatigue signature. Torso lean holds steady, so there's no good-morning. Knee valgus and any lateral hip shift need a front-view video.

Setup

Stance & bracing

Stance Width & Toe Angle

Not measurable

Stance width and foot angle are a frontal/top-plane signal — the side view can't see them. Needs a front-view video.

Bracing / Valsalva

Not measurable

A breathing/tension cue, not a position the keypoints can see — not measurable from video.

Descent

Into the hole

Squat Depth

Issue

The hip keypoint sits ~19% of a femur length above the knee at the bottom on every rep, so typical reps read above parallel — and depth wanders ~21% of a femur between reps. Reported as an estimate: the hip keypoint is a proxy for the hip crease and the camera is rear-oblique, so this is a confident relative/consistency read, not a referee depth call.

Findings 3
  • Above parallel
    Bottom depth

    Across the set the hip keypoint stays above the knee at the bottom — typical reps look above parallel.

    ~19% above parallel
  • Variable
    Rep-to-rep spread

    Depth wanders about a fifth of a femur length between reps.

    ~21% spread
  • Proxy
    Measurement

    Hip keypoint is a proxy for the hip crease and the camera is rear-oblique, so treat this as relative, not a referee call.

    low confidence
Charts 1
Squat depth over the set
Squat depth over the set

Hip-vs-knee depth (% of femur) through the set; the dashed line is parallel (hip keypoint level with the knee). The trace stays above the line — hip above knee — on every rep. Hip keypoint is a proxy for the hip crease, so read the shape and the parallel crossing, not an exact depth.

FixWork toward consistently breaking parallel — drill ankle/hip mobility and a controlled descent, and groove the same bottom position every rep so depth stops wandering.

Evidence
BOTTOM rep 1 (6.9s)
BOTTOM rep 1 (6.9s)
BOTTOM rep 3 (15.3s)
BOTTOM rep 3 (15.3s)
BOTTOM rep 5 (25.5s)
BOTTOM rep 5 (25.5s)

Knee Angle

Clean

Bottom knee flexion ~64° (median), varying ~23° across reps — informational; the absolute value is anthropometry-dependent, so consistency is the signal.

Charts 1
Joint angles over the set
Joint angles over the set

Knee (orange), hip (steel) and torso (teal) angle over the set — the coordinated hinge. The torso line stays flat, so lean isn't growing across reps.

Hip Angle

Clean

Bottom hip flexion ~83° (median), varying ~32° across reps — informational, consistency is the signal.

Torso Angle / Forward Lean

Clean

Bottom torso lean ~18° from vertical and it doesn't grow across the set, so there's no drift — forward lean itself is individual (longer femurs lean more); the coachable fault would be lean increasing.

Shin Angle / Knee Travel

Clean

Bottom shin ~38° from vertical, knee travelling ~62% of a tibia horizontally from the ankle. Knees past the toes is normal and necessary — informational, not a fault.

Bar Path (over midfoot)

Issue

The bar/shoulder travels ~43% of a femur length fore/aft over the midfoot through the rep. The squat bar path is sagittal, so the side view can see it — but the rear-oblique camera makes this horizontal signal low-confidence.

Findings 1
  • Drifting
    Fore/aft drift

    The bar leaves the midfoot and comes back through the rep — sitting back then pitching forward.

    ~43% femur

Tempo

Issue

Eccentric 2.1–5.5s, concentric 1.5–2.2s, ecc:con ~1.2:1; ~39% rep-to-rep variation — the descent is much slower on the first rep and the tempo drifts across the set.

Findings 3
  • Varies
    Eccentric (descent)

    Descent ranges from ~2s to ~5.5s — the first rep is much slower.

    2.1–5.5s
  • Steady-ish
    Concentric (ascent)

    The ascent duration is fairly consistent rep-to-rep.

    1.5–2.2s
  • Inconsistent
    Rep-to-rep variation

    Overall tempo varies about 39% between reps.

    ~39% CV
Charts 1
Tempo by rep (eccentric vs concentric)
Tempo by rep (eccentric vs concentric)

Descent (orange) vs ascent (steel) duration per rep. The first rep's descent towers over the rest — the ~39% rep-to-rep variation that flags tempo as inconsistent.

Lumbar Flexion (“Butt Wink”)

Not measurable

COCO-17 has no spine/pelvis landmarks, so butt wink isn't reliably measurable from video in any view — and the harm evidence is weak. Never asserted from keypoints.

Ascent

Out of the hole

Sticking Region

Issue

The hips stall hard out of the hole on the way up, and the stall deepens from ~52% to ~100% below peak ascent velocity across the set — a clear fatigue signature (the sticking region disappearing into a full grind late).

Findings 2
  • Moderate
    Sticking drop · early reps

    Early reps slow about halfway out of the hole.

    ~52% below peak
  • Stall
    Sticking drop · last reps

    By the last reps the hips stall almost completely at the sticking point before recovering.

    ~100% below peak
Charts 1
Hip velocity over the set
Hip velocity over the set

Hip velocity (above the dashed line = hips moving up). The steel dots mark each rep's sticking-region minimum; they sink toward the line on the last reps — the ascent stalling out as fatigue sets in. Relative scale (uncalibrated): read the shape, not the values.

FixThe deepening stall is fatigue — bank more reps in reserve or rest longer before this load; drive hard through the sticking point out of the hole.

Good-Morning / Hips Shooting Up

Clean

The torso holds its angle from the bottom into mid-ascent (~5° more upright, not more forward), so the hips and chest rise together — no good-morning.

Global

Across the set

Depth Consistency

Issue

Bottom depth varies ~21% of a femur length across the five reps — depth wanders rep-to-rep rather than grooving a consistent bottom.

Charts 1
Depth consistency by rep
Depth consistency by rep

Each rep's bottom depth (% of femur) against the parallel line. The dots scatter rather than sitting in a tight row — depth wanders rep-to-rep. A row drifting up late would mean fatigue.

Knee Valgus (knees caving)

Not measurable

The biggest injury-relevant squat fault — but it's a frontal-plane signal, invisible from the side. Needs a front- or rear-view video.

Lateral Hip Shift / Symmetry

Not measurable

A lateral pelvis shift reflects a side imbalance, but it's a frontal-plane signal — invisible from the side. Needs a front- or rear-view video.

Also not measurable from this view — Knee valgus, lateral hip shift, and stance width are frontal-plane signals a side camera can't see — they need a front- or rear-view video. Butt wink (lumbar flexion) and bracing aren't reliably measurable from any pose video.

Click or Esc to close