Free AI Squat Form Check
Do 5 squats in front of your phone or laptop camera. Get a form score, the #1 fix, and a free 7-day plan built for women 40+. No signup.
Squats · ~60s · Camera permission required
Movement demo
Watch the form
The short answer
What is a Mira squat form check? A free, no-signup AI form check that uses your phone or laptop camera to score your squat technique 0–100 in 60 seconds. The squat is the single most evidence-backed lift for perimenopausal women — it preserves hip bone density better than running and most cardio.
The squat is the single most evidence-backed lift for perimenopausal women — it preserves hip bone density better than running and most cardio. But form matters. About 60% of women over 40 collapse their knees inward at the bottom of the squat, which is the #1 cause of patellar pain in this demographic. Mira scores six biomechanical signals on every rep, so you know in 60 seconds whether you're strong, safe, or about to hurt yourself.
Last updated
What we check
Six biomechanical signals, scored from your camera in real time.
- Knee tracking — do your knees stay aligned with your toes?
- Depth — are you reaching parallel without losing form?
- Hip hinge — are your hips driving the movement?
- Torso angle — is your chest staying up?
- Balance — are you shifting weight evenly between feet?
- Tempo — are you controlling the descent?
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 squats. 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
Knees collapsing inward
Spread the floor with your feet. Imagine ripping the ground apart through your shoes as you stand up.
Frequently asked
Privacy, accuracy, equipment.
No. All analysis happens in your browser using KinesteX on-device computer vision. We see joint coordinates, not video. Nothing is uploaded.
Within ±5 degrees of a coach's eye for most users in good lighting. Set your phone or laptop at hip height, 6–8 feet away, with your full body in frame.
Just a camera. A phone propped against a wall works. A laptop on a kitchen table works. No weights needed.
Bodyweight squats with good form are generally safe and often therapeutic. The Mira form check will flag knee collapse — the #1 cause of knee pain in squats. If you have an active injury, talk to your doctor before exercising.
Yes. The point of a form check is to see where you are. If you can stand up from a chair, you can do a squat. Take it slow.
A coach sees more context — your history, your goals, your soft tissue restrictions. Mira sees biomechanics. For most women at home, biomechanical feedback is the first thing missing.
Hormonal shifts in perimenopause change joint laxity, recovery, and how the body responds to training. Programs built for 20-year-old men don't account for that. We do.
You'll see your score and your #1 fix. Then you can take a 9-question quiz to get a free 7-day personalized strength plan. No credit card required for the quiz.
Try another form check
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 squats. 60 seconds. A 0–100 score and the one thing to fix next.