Hollow Body Hold Alignment Check
Wondering if your hollow body hold 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 core, with obliques and quads 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 HOLLOW BODY HOLD
Setup Lie on your back, side-on to the camera, arms overhead.
- Press your lower back into the floor.
- Lift your shoulders and legs into a shallow banana shape.
- Hold steady — keep the low back glued down.
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 — low back pressed down, legs and arms long.
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
- Low back glued to the floor — the hollow shape is the point.
- Legs and shoulders hovering in the window the app sets.
- The hold timer pausing if the back arches off the mat.
COMMON HOLLOW BODY HOLD MISTAKES
Arching the low back
If a hand fits under your lumbar, you lost the hollow. Ribs down, flatten first.
Holding breath until you shake
Short breaths are fine — silent panic breathing is not required.
Bending knees to cheat the lever
Bend only if the app offers a regression. Long levers are the standard.
Craning the neck
Tuck chin slightly, eyes toward thighs — neck stays long.
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 gear for hollow body hold?
Usually just floor space (and whatever the hold requires — bar, wall, or bench). Your phone camera does the coaching.
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.