1) Set up the shot before you start

Place your phone where it can see your full body from head to feet. For squats, a side view is usually the best first angle because it helps you check depth, torso lean, and whether your hips are moving smoothly. A front or slight front-angle view is useful too, because it shows knee tracking and stance symmetry.

Keep the camera steady on a chair, shelf, or tripod if you have one. Make sure the frame includes your feet and a little space above your head. Turn on good lighting so your knees, hips, and spine are easy to see. If your room is dark, face a window or add a lamp in front of you rather than behind you.

2) Film the squat from useful angles

Start with 5 to 10 reps from the side. Keep the phone about hip height or slightly lower if possible, and place it far enough away that your whole body stays in frame. This angle is best for seeing whether your heels stay down, your chest stays controlled, and your hips reach a consistent depth.

Then film another set from the front or a front-diagonal angle. This view helps you look for knees caving inward, weight shifting to one side, or an uneven stance. If one angle is blurry or blocked, adjust and record again. A few clean clips are more useful than one long, messy video.

3) Review the video for the main squat checkpoints

Watch the clip in slow motion if your phone allows it. Look for a few basics: feet planted, knees tracking in line with toes, a stable torso, and smooth control on the way down and up. If your heels lift, your knees collapse inward, or your lower back rounds, those are the first things to fix.

Pay attention to consistency, not just one good rep. A squat video is most helpful when you can compare rep to rep and notice patterns. If you use Fitnit, its AI form analysis can help flag technique issues and count reps automatically during bodyweight workouts like squats.

4) Common mistakes when filming squats at home

The biggest mistake is filming too close, which cuts off the feet or makes the movement hard to judge. Another common issue is a camera angle that is too high, too low, or directly behind you, which can hide knee and hip position.

Other mistakes include poor lighting, a cluttered background, and wearing loose clothing that hides body position. Also avoid testing your squat form with a single rep. Use several controlled reps so you can see whether your technique stays solid through the full set.

Tips

• Film a side view first, then add a front or front-diagonal clip.
• Use enough light that your knees, hips, and feet are easy to see.
• Keep the camera still and fully capture your body from head to feet.
• Do 5 to 10 controlled reps so your form is easier to review.
• Compare multiple reps instead of judging one isolated squat.