Bridge Pose Alignment Check
Is your bridge pose actually aligned? Prop your phone up and find out — GoodReps watches your hip angle (shoulder → hip → knee) live and times the hold only while your form is right, as you work your glutes and back, with hamstrings and core assisting. Free, in your browser, processed entirely on your device.
▶ Check My Alignment FreeHOW TO HOLD A PROPER BRIDGE POSE
Setup Lie on your back, side-on to the camera, knees bent, feet flat.
- Press through your heels and lift your hips.
- Aim for one straight line from knees to shoulders.
- Keep your chin gently tucked and hold.
This is the same instruction sheet you’ll find on the ⓘ panel inside the app — with an animated demo next to it.
THREE STEPS TO A SCORED HOLD
Prop your phone and get in frame
Set your phone at roughly torso height and set up side-on to the camera. The built-in camera test confirms your lighting, distance, and angle with live green checks before you start.
The AI locks a 17-point skeleton on you
GoodReps measures your hip angle (shoulder → hip → knee) against the pose target (~155°), entirely on your device. No wearables, no mirrors needed. A mat under your shoulders — everything else is you.
Settle in — the timer only counts real alignment
The hold timer runs while you’re actually in the pose. Drift out of alignment and it pauses (it doesn’t reset) until you find the shape again.
WHAT THE CAMERA WATCHES
- Your hip line against the pose target (~155°) — measured live at the shoulder–hip–knee chain.
- The hold itself — the timer runs only while the bridge is up; sag and it pauses (never resets) until you lift again.
- The one line that defines it — the form cue is a ruler: "Knees-hips-shoulders in one line."
COMMON BRIDGE POSE MISTAKES
Hips sagging mid-hold
The bridge quietly droops as glutes tire — and the timer notices. Keep pressing your hips to the ceiling for the whole hold.
Knees splaying outward
Knees drifting wide unloads the glutes. Keep them tracking straight ahead, hip-width, over your heels.
Weight on your neck
Press through your shoulders and feet, never the back of your head. Your neck should feel completely free.
Clenching your jaw
A funny tell for whole-body tension. Soft jaw, steady breath — the effort belongs in your glutes.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
What's the difference between bridge pose and glute bridges?
Same shape, different job: glute bridges are reps (up-down, counted), bridge pose is a hold (aligned stillness, timed). GoodReps tracks both — this page is the hold.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.