Bridge Pose Alignment Check
Wondering if your bridge pose is aligned? Prop up your phone — 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 today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Alignment Check
LIVEHOW 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.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED HOLD
Prop your phone and get in frame
Phone at roughly torso height, set up side-on to the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your hip angle (shoulder → hip → knee) against the pose target (~155°) on-device — no wearables. A mat under your shoulders — everything else is you.
Settle in — the timer only counts real alignment
The hold timer runs while you’re in the pose. Drift out and it pauses (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.