1. Set up the shot before you squat

Place your phone on a stable surface so the frame does not shake. A table, bench, stack of books, or tripod all work. Position the camera at about hip height, not on the floor and not overhead, so the lens stays level with the main movement of the squat.

Give yourself enough space in the frame to show your full body, from feet to head. Leave a little room above your head and below your feet. Wear clothing that makes it easy to see knee bend, hip position, and torso angle.

2. Use the right angle for the question you want to answer

For general squat form, film two views: one from the side and one from a slight front angle. The side view is best for checking depth, back position, and hip movement. A front-left or front-right angle is best for seeing whether your knees collapse inward, your feet turn out too much, or one side shifts more than the other.

Keep the camera far enough away that your whole body stays in frame during the full rep. If you are too close, perspective can distort your stance and make the squat look deeper or more forward-leaning than it really is.

3. Film a few clean reps, then review them slowly

Do 3 to 5 reps at a normal pace. Avoid rushing; a controlled descent and ascent make flaws easier to see. If possible, record at regular speed first, then replay in slow motion or frame by frame.

When you review, look for five basics: feet staying planted, knees tracking in line with toes, hips reaching a consistent depth, chest staying controlled, and the barbell or body staying balanced over the midfoot. If a rep looks different from the others, repeat the set and film again.

4. Common mistakes to look for on video

A few mistakes show up often: heels lifting, knees caving inward, weight shifting to the toes, the torso folding too far forward, or depth changing from rep to rep. Another common issue is filming from an angle that hides the real problem, which can make form look better than it is.

Do not judge squat form from one rep alone. A single good rep can hide a repeatable flaw. Compare several reps in the same set and use the same camera position each time so you can spot real changes.

Tips

• Film in bright light so hips, knees, and feet are easy to see.
• Use the same camera spot every time if you want to compare progress over weeks.
• Start with bodyweight squats before adding load, especially if you are learning form.
• If one angle is unclear, record both a side view and a 45-degree front view.
• Use slow-motion playback only after you have a normal-speed clip, so you can see the full movement pattern.