Forward Fold Alignment Check
Wondering if your forward fold 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 hamstrings, with back and calves 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 FORWARD FOLD
Setup Turn side-on to the camera, feet hip-width.
- Hinge at the hips and fold your torso over your legs.
- Let your head and arms hang heavy toward the floor.
- Soft knees are fine — hold and breathe into the stretch.
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 (~20°) on-device — no wearables. No equipment — soft knees and patience beat forcing it.
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 fold depth against the pose target (~20°) — measured live at the shoulder–hip–knee chain as you hinge.
- The hold itself — the timer runs only while you're folded; come up and it pauses (never resets) until you return.
- The honest version of deep — the form cue gives you permission: "Hinge deep, soft knees are fine."
COMMON FORWARD FOLD MISTAKES
Locking the knees to look flexible
Straight-leg folds with a rounded spine stretch all the wrong things. Bend your knees enough that your belly can rest toward your thighs.
Folding from the waist
The hinge lives in your hips. Tip your pelvis forward like pouring from a pitcher — the spine follows long, not crumpled.
Bouncing toward your toes
Ballistic bouncing makes hamstrings defensive. Hang, breathe, and let gravity negotiate — it always wins eventually.
Holding tension in the neck
Let your head hang completely. If you can gently nod "yes" and shake "no," your neck is actually relaxed.
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
I can't touch my toes — can I still do this?
Absolutely. Bent knees with a long spine IS the pose done right. The alignment check watches your hinge, not your fingertips, and depth builds with consistency.
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.