Side Plank Alignment Check
Wondering if your side plank is aligned? Prop up your phone — GOODREPS watches your hip angle (shoulder → hip → ankle) live and times the hold only while your form is right, as you work your obliques and core, with shoulders 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 SIDE PLANK
Setup Lie on one side, side-on to the camera, forearm under your shoulder.
- Stack your feet and lift your hips into a straight line.
- Hold, keeping your top hip high.
- Don't let your hips drop.
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 → ankle) against the pose target (~170°) on-device — no wearables. A mat — forearm or hand stacked under the shoulder.
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
- Hips lifted so the body makes a straight side line.
- The hold timer — dips when hips sag or twist open.
- Shoulder stacked over elbow/wrist — not collapsed inward.
COMMON SIDE PLANK MISTAKES
Hips sagging to the floor
Drive the bottom hip up. Glute on.
Rotating chest toward the floor
Stack shoulders and hips. Chest faces sideways, not down.
Shrugging the base shoulder
Push the floor away and keep space between ear and shoulder.
Holding your breath
Breathe into the brace. Side planks are long enough to need air.
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 side plank?
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.