Hip Thrust Form Check
Wondering if your hip thrust is solid? Prop up your phone — GOODREPS watches your hip angle (shoulder → hip → knee) live and scores every rep while you train your glutes and hamstrings, with core assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Form Check
LIVEHOW TO DO A PROPER HIP THRUST
Setup Rest your upper back on a bench/couch, side-on to the camera, feet flat.
- Drive through your heels and lift your hips until your body is flat from knees to shoulders.
- Squeeze your glutes hard at the top.
- Lower under control.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED HIP THRUST
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) on-device — no wearables. A bench or couch behind you; bodyweight first, a barbell across your hips later.
Move — and watch the form bar
The bar fills from ~100° toward ~160° at the bottom. Cut range short and it tells you; full ROM is what counts.
WHAT THE CAMERA WATCHES
- Your hip angle, live — from roughly 100° at the bottom up toward 160° at full extension. Partial bridges don't bank; a real lockout does.
- Your personal range of motion — after 3 clean reps the counter calibrates to your setup and build.
- The top of every rep — finish soft and the form cue pushes back: "Drive hips fully up."
COMMON HIP THRUST MISTAKES
Overarching at the top
The finish is a glute squeeze, not a back bend. Ribs down, chin tucked, and stop when your hips line up with your knees and shoulders.
Pushing through your toes
Toes-first drive sends the work to your quads. Plant your heels under your knees and press the floor away through them.
Bench in the wrong spot
The pad should sit right under your shoulder blades. Too high chokes your range; too low turns it into a glute bridge.
Fast, bouncy reps
Speed hides weak lockouts. Pause one beat at the top with your glutes squeezed hard — that beat is the exercise.
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
Do I need a barbell for hip thrusts?
No — bodyweight hip thrusts off any sturdy bench or couch are the right starting point. Add weight across your hips later and log it for PR tracking.
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. If a rep still slips through, manual counting is always one tap away.
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.