Free AI Pushup Form Check
Do 5 pushups (knees or full body — either counts). Get a form score, the #1 fix, and a free 7-day plan.
Pushups · ~60s · Camera permission required
Movement demo
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The short answer
What is a Mira pushup form check? A free, no-signup AI form check that uses your phone or laptop camera to score your pushup technique 0–100 in 60 seconds. The pushup is the upper-body lift most women 40+ avoid — and the one that builds wrist, shoulder, and chest bone density faster than almost anything else.
The pushup is the upper-body lift most women 40+ avoid — and the one that builds wrist, shoulder, and chest bone density faster than almost anything else. Knee pushups are real pushups. The form errors that matter most at midlife are the hidden ones: hips that sag (a low-back compressor), elbows flared past 70° (a shoulder-impingement risk), and a shortened range of motion that builds zero pressing strength. Mira watches all three at once.
Last updated
What we check
Six biomechanical signals, scored from your camera in real time.
- Hand position relative to shoulders
- Elbow angle on the descent
- Hip alignment with shoulders
- Range of motion at the bottom
- Tempo control
- Head and neck position
How it works
- Step 1
Set up your camera
Phone propped against a wall, or laptop on a table. Hip-height, 6–8 feet back, full body in frame.
- Step 2
Do five reps
Five strict pushups. Take it at your own tempo. KinesteX tracks joint coordinates on-device.
- Step 3
Get your score and fix
A 0–100 form score plus the single most important correction to work on.
On-device. We don’t see your video.
KinesteX runs the form-check model in your browser. The frames never leave your device — we only see anonymous joint coordinates and the resulting metrics. Nothing is recorded. Nothing is uploaded. Close the tab and it’s gone.
What your result looks like
A score, the fix, and the metrics behind it.
Form score
Hips sagging
Squeeze your glutes and brace your core. Picture a straight line from your head to your heels.
Frequently asked
Privacy, accuracy, equipment.
Yes. Knee pushups are real pushups — not "girl pushups." The form check works the same. Progress to full pushups when you can do 12 strict knee pushups.
Mira doesn't count reps. It scores form. You'll know if your hips are sagging, your elbows are flaring, or your range is short — things a counter app can't see.
No. Analysis happens on your device. Joint coordinates only.
Start with wall pushups, then incline pushups (hands on a couch or sturdy chair), then knee pushups. We have a 4-week progression in the full plan.
Yes — they're a weight-bearing exercise that loads the wrists, arms, and chest. Important during perimenopause when bone loss accelerates.
For form work, 3 sets of 5–10 reps, 2–3 times a week. Quality over quantity.
Try push-up handles or a closed fist on a mat. We can also screen for wrist mobility in the full assessment.
You see your score and your #1 fix, then can take a 9-question quiz to get a free 7-day plan.
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Key takeaways
- Form, not load, is the limiting factor for women 40+ — the wrong technique on a light weight builds the wrong patterns.
- Six signals on every rep: knee tracking, depth, hip hinge, torso angle, balance, tempo.
- Retest every 2 weeks. Watching your form score climb is the signal that the work is working.
- Free forever for form checks. The full AI trainer is $13/month after a 7-day free trial.
Ready to see your score?
Five pushups. 60 seconds. A 0–100 score and the one thing to fix next.