Online Plank Timer & Posture Checker

Free online plank timer and AI posture tracker. Monitor your plank hold duration and check hip alignment in real-time with your camera. No signup required.

Instructions

• Position your phone so your full body is visible from the side view.
• Get into a forearm plank with elbows under shoulders and toes on the floor.
• Maintain a straight, neutral line from your head to your heels.
• The AI automatically starts timing your hold and alerts you if your hips sag or pike up.

Common Mistakes

• Hips sagging (lumbar extension)
• Hips piking up too high
• Head dropping / Neck craning
• Shoulder blades winging

Benefits

• Automatic Camera Hold Timer
• Real-Time Hip Sagging & Alignment Check
• Deep Core & Isometric Strength

Biomechanical Form Guide

Core Anti-Extension: How to Hold Perfect Planks Without Lumbar Sagging - Master isometric core alignment in forearm and high planks. Eliminate lower back sagging, pelvic tilting, and neck strain.

Similar Exercises

• Plank Up Downs - Transition between high and low plank to blast your triceps and core. AI ensures stable hips.
• High Plank + Tricep Kickback - Anti-rotation core challenge plus arm toning. Detect hip twisting and arm angle with AI.
• High Plank Reverse Fly - A tough stability challenge. Hit the rear delts without compromising your plank form.
• Renegade Row (High Plank Row) - Build a strong back and rock-solid core. AI checks against hip rotation and ensures full pulls.