Form guides
Exercise form guides for the gym
Every lift below has the same structure: how the movement should look, the form mistakes that show up most often in the gym, what causes each one, and the correction to apply on your next set. Free, no account needed.
- Barbell Back SquatKnees caving, butt wink, heels lifting — and the cue that fixes each one.7 mistakes covered
- Barbell Bench PressFlared elbows, an uneven lockout and a bar path that drifts — corrected.7 mistakes covered
- Conventional DeadliftA rounded lower back, hips that shoot up, a bar that drifts off the shins.7 mistakes covered
- Pull-UpHalf reps, swinging, shrugged shoulders — and how to make every rep count.6 mistakes covered
- Standing Overhead PressLeaning back, pressing around the head, and a lockout that never finishes.6 mistakes covered
- Bent-Over Barbell RowA torso that keeps rising, a rounded back and a bar that gets jerked up.6 mistakes covered
- Walking and Reverse LungeKnee caving inward, a step too short, and a torso that wobbles every rep.6 mistakes covered
- Parallel Bar DipGoing too deep, shrugged shoulders and elbows that flare out wide.6 mistakes covered
- Barbell Hip ThrustLower back doing the work, feet in the wrong place, ribs flaring open.6 mistakes covered
- Romanian DeadliftSquatting instead of hinging, and a bar that drifts away from the legs.6 mistakes covered
- 45° Leg PressHips curling off the pad, knees slammed straight, and half-range reps.6 mistakes covered
- Dumbbell Lateral RaiseSwinging, shrugging, and traps doing the work instead of side delts.6 mistakes covered
How to check your own form
You cannot see your own technique while you are lifting, and the way a rep feels is a poor guide to how it looks. Filming a working set is the only reliable self-check available without a coach standing next to you.
- Film a working set, not a warm-up — technique breaks under fatigue, not on rep one.
- Use the camera angle recommended on each guide, with your whole body in frame.
- Judge one variable per viewing: bar path, then spine position, then depth.
- Change one thing at a time, then film again the following week at the same angle.
Or let Stance do the reading
Film the set in the app and Stance returns the specific fault instead of a raw video to interpret yourself. The clip is analyzed and then deleted, never stored.
Coming soon