How to self-check squat and deadlift form

From the side, look for a steady foot, controlled hip and torso movement, and heels staying in contact with the floor. From the front, notice whether knees roughly follow the toes and whether the sides differ substantially. Appropriate depth depends on your body and goal.

Start with a chair squat or light load. If recording, use good light and frame your whole body.

Learn a hip hinge first: move the hips back, keep the weight near your legs, then stand using legs and hips. Watch for abrupt changes in back position as load rises or for the weight drifting away. Raise the starting height or lower the load if control is difficult.

A video frame cannot reveal joint forces or diagnose an injury. Stop for sharp pain, numbness or weakness and seek appropriate assessment.