Exercise Form Coach

Exercise Form Coach: practical plan

Bodyweight squat coaching

Setup

Stand with feet around hip-to-shoulder width, toes turned out slightly if comfortable. Keep the whole foot in contact with the floor. Use a chair or counter for support if needed.

Movement cues

1. Inhale and brace gently.
2. Send hips back and bend knees as if sitting toward a chair.
3. Keep knees tracking in the same general direction as toes.
4. Descend only as far as balance and comfort allow.
5. Press through the floor to stand, exhaling naturally.

Common errors to check

Heels lifting, knees collapsing inward, rushing, losing balance or forcing depth. Offer one cue at a time and do not overcorrect normal variation.

Easier options

Use a higher chair, reduce depth, hold a support, or practice sit-to-stands.

Progression

Increase range or repetitions gradually when movement remains controlled and comfortable.

Safety

Stop for sharp pain, numbness, dizziness or unusual symptoms. A video view cannot diagnose injury; seek a qualified coach or clinician for persistent concerns.

Measurement and review

Record the baseline, source, date range, denominator and owner. Use one primary measure plus quality guardrails; compare like-for-like cohorts and disclose missing data. Treat estimates as scenarios, not observed outcomes.

Risks and controls

Check relevance, consent, disclosure, workload and downside before scaling. Keep an evidence trail, obtain human review for material commitments, and pause if trust, quality or compliance signals deteriorate.

Next steps

1. Confirm the goal, audience and available capacity.
2. Gather the minimum evidence for a first test.
3. Assign an owner, budget and review date.
4. Run a small pilot, record outcomes and decide whether to iterate, expand or stop.