Chair Pose Alignment Check
Is your chair pose actually aligned? Prop your phone up and find out — GoodReps watches your knee angle (hip → knee → ankle) live and times the hold only while your form is right, as you work your quads and glutes, with shoulders and core assisting. Free, in your browser, processed entirely on your device.
▶ Check My Alignment FreeHOW TO HOLD A PROPER CHAIR POSE
Setup Turn side-on to the camera, feet together.
- Sit your hips back and down like you're hovering over a chair.
- Sweep your arms overhead in line with your torso.
- Keep your weight in your heels 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 knee angle (hip → knee → ankle) against the pose target (~115°), entirely on your device. No wearables, no mirrors needed. No equipment — just you and an imaginary chair that never arrives.
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 sit-back depth against the pose target (~115°) — measured live at the hip–knee–ankle chain.
- The hold itself — the timer runs only while you're actually sitting in it; stand up early and it pauses (never resets).
- The depth and the reach together — the form cue asks for both: "Sit back deep, arms overhead."
COMMON CHAIR POSE MISTAKES
Barely bending the knees
A polite quarter-sit isn't a chair. Sink until your thighs genuinely angle toward parallel — the camera measures the bend, not the intention.
Knees shooting past toes
Chair pose sits BACK, not down-and-forward. Weight in your heels — you should be able to see your toes.
Lower back over-arching
Reaching up while sticking the tailbone out crunches the spine. Tuck slightly and lengthen through the crown.
Arms creeping forward
As the legs burn, the arms drop. Keep reaching — biceps by the ears if your shoulders allow it.
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
Why does chair pose burn so fast?
It's an isometric squat hold — your quads and glutes are working the entire time with no rest at the top. That's also exactly why it builds leg endurance so well.
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.