GaitLab Motion Lab is a free, interactive gait simulator that shows an animated skeleton walking, Nordic walking and running on a treadmill, seen from the side. You can switch on the most common technique mistakes one at a time, watch which joints they affect, compare them with the ghost of correct form, and then test your eye in the Spot the error game.
What you can do
- Switch between three modes: walking, Nordic walking and running, on the same skeleton.
- Turn on common errors such as overstriding, a hunched posture, a locked knee, stiff arms, a pole planted in front or a pumping elbow, and see the affected joints light up.
- Show correct form as a pale ghost next to the figure, so you can see exactly what changed.
- Freeze at foot contact to see how far the heel lands ahead of the hip, the same check you would make on your own phone video.
- Change the setup: flat, uphill or downhill terrain, a gentle pace, a cadence slider that keeps speed constant, pole length, and a Nordic style / Trekking style toggle.
- Play Spot the error, a quick 3-round game or the full 10 rounds, with an optional timer.
All technique errors explained
GaitLab Motion Lab: an animated side view of a skeleton walking on a treadmill. It moves with measured joint angles. You can switch on common technique errors and play a game that trains your eye.
Walking: what correct form looks like and the common errors
Correct form: The heel lands a short way ahead of the hips on a nearly straight knee, which then bends a little as the weight comes on. The arms swing from the shoulders, opposite to the legs.
Overstriding
What you see: The heel lands well ahead of the hips on a reaching leg. A nearly straight knee at contact is normal; the distance from the hip line is the problem.
Why it matters: Each step brakes a little and loads heel and knee more. Harvard Health advises against reaching the leg far forward.
Try this: Let the foot land a little closer under you and push off more from the back foot. Keep your normal pace; this is not about small steps.
Evidence: Consensus (instructors and clinicians agree). Remember: Bigger steps are not faster: where the foot lands matters more.
Next step: Learn the technique step by step · Our walking shoe picks for 2026
Hunched, head forward
What you see: The upper back rounds, the chin pokes forward and the eyes drop to the ground.
Why it matters: It is a posture habit more than a proven cause of problems, but walking tall leaves room for a free arm swing. If your upper back is naturally rounded, that is not a technique error: just walk as tall as is comfortable.
Try this: Stand tall, as if lifted from the crown of your head. Chin level, eyes about 3 to 6 m ahead.
Evidence: Consensus (instructors and clinicians agree). Remember: Watching your feet feels safer, but looking ahead keeps you tall.
Next step: Our guide for walkers over 60 · Learn the technique step by step
Locked knee
What you see: In mid-stance the knee snaps back and bows behind the line from hip to ankle.
Why it matters: A soft knee absorbs the landing. Snapping it back is a recognised gait deviation, though harm in healthy walkers is not proven.
Try this: Think "soft knees": let the knee give a little as the foot lands.
Evidence: Consensus (instructors and clinicians agree). Remember: A soft knee is not a weak knee.
Next step: Our guide for walkers over 60 · Our walking shoe picks for 2026
Stiff arms
What you see: The arms hang still, or only the forearms flap. There is no pendulum from the shoulder.
Why it matters: In a lab study, walking with the arms held still cost about 12 % more energy (Collins 2009).
Try this: Let the arms swing freely from the shoulders, elbows slightly bent.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Keeping the arms still does not save energy.
Next step: Learn the technique step by step
Same-side arm and leg
What you see: The arm swings forward together with the leg on the same side.
Why it matters: The opposite-to-normal pattern raised energy cost by about 26 % in a lab study (Collins 2009).
Try this: Opposite arm to opposite leg: the right arm comes forward as the left heel lands.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Same-side arm and leg is not "just a style".
Next step: Learn the technique step by step
Nordic walking: what correct form looks like and the common errors
Correct form: Poles angled back: the tip lands between the feet as the opposite heel lands. Long arm, soft elbow, a push back through the strap (arrow), and the hand opens behind the hip.
Pole planted in front
What you see: The pole tip lands out ahead of the front foot and the shaft leans back towards the hand, so the push goes forward into the ground.
Why it matters: A pole in front brakes you instead of pushing you. For the Nordic push on flat ground, instructor sources agree: angle it back. Hikers plant ahead on purpose, for balance and on descents.
Try this: Plant it behind you: tip between your feet, shaft angled back, then push through the strap.
Evidence: Consensus (instructors and clinicians agree). Remember: If you use your poles mainly for balance, planting them ahead is fine: that is trekking style. For the Nordic push, angle them back.
Next step: Find your pole length · Poles with glove straps make this easier
Pumping elbow (chicken wing)
What you see: The elbow bends and straightens to jab the pole down, the hand stays in front of the hip, and the wrist takes the load.
Why it matters: Elbow-only poling gave less muscle work and shorter steps than the standard technique in a lab study (Pellegrini 2018). Jabbing down loads the elbow and wrist, a common source of aches.
Try this: Swing from the shoulder with a long arm and a soft elbow. Push back, not down, until your hand passes your hip.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Pole power does not come from the elbow.
Next step: Learn the technique step by step · Poles with glove straps make this easier
Gripping too tight
What you see: The fingers stay wrapped round the grip, even at the back of the push.
Why it matters: The strap is made to carry the push so the hand can relax. Instructors agree the hand should open; no trial we found has tested it.
Try this: Grip in front, release behind: push through the strap with the heel of your hand.
Evidence: Consensus (instructors and clinicians agree). Remember: You do not need to grip the handle hard.
Next step: Poles with glove straps make this easier · Learn the technique step by step
Ambling (same-side)
What you see: The pole arm swings forward with the leg on the same side.
Why it matters: It breaks the natural diagonal rhythm. It mirrors walking without poles, where the opposite-to-normal arm pattern cost more energy (Collins 2009).
Try this: Walk normally and let the poles follow your arm swing. The right pole lands with the left heel.
Evidence: Consensus (instructors and clinicians agree). Remember: Same-side arm and leg is not fine with poles.
Next step: Nordic walking for beginners · Learn the technique step by step
Dragging poles
What you see: The poles trail low behind with barely any push. The arms hardly move, the hand never passes the hip and never opens.
Why it matters: In a lab study weak poling gave less muscle work and a lower heart rate than the standard technique (Pellegrini 2018).
Try this: Plant and push: press back through the strap until your hand passes your hip.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Nordic walking is more than walking with poles.
Next step: Learn the technique step by step · Poles with glove straps make this easier
Pole too long
What you see: The shoulders creep up and the pole lands upright or in front.
Why it matters: Too-long poles are a common reason people plant in front of them.
Try this: Shorten the pole until your elbow is near 90 degrees with the tip by your foot.
Evidence: Consensus (instructors and clinicians agree). Remember: Longer poles are not better, even with long strides.
Next step: Find your pole length · See the best Nordic walking poles
Pole too short
What you see: The hand drops low at the plant and the arm reaches down to the ground.
Why it matters: You lose the long lever for the push and tend to bend forward.
Try this: Lengthen the pole until your elbow is near 90 degrees when standing.
Evidence: Consensus (instructors and clinicians agree). Remember: Shorter poles are not automatically safer.
Next step: Find your pole length · See the best Nordic walking poles
Running: what correct form looks like and the common errors
Correct form: A short flight phase, the foot lands close under the hips with a bent knee, a relaxed bent-arm swing and a slight whole-body lean.
Overstriding
What you see: The foot lands far ahead of the hips, the knee almost straight and the shin slanting forward.
Why it matters: In lab studies landing far ahead raised braking and loading. That it causes injury has not been shown.
Try this: Land closer under your hips with the shin near vertical; a slightly quicker cadence helps.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Bigger strides are not more efficient.
Overstride with heel strike
What you see: The heel hits far in front with the toes pointing up and the leg straight.
Why it matters: The overstride is the part with evidence behind it. Heel striking on its own is not proven to be a problem; the evidence is mixed.
Try this: Do not try to run on your toes. Land closer under your body; the foot usually flattens by itself.
Evidence: Debated (experts disagree). Remember: Heel striking is not always wrong. The overstride is the part to fix.
Bouncing
What you see: The hips and head rise and fall in big waves each step.
Why it matters: Lower vertical bounce is linked with better running economy, though there is no universal limit.
Try this: Run tall and smooth, push forward, not up. A slightly quicker cadence helps.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Bouncing high is not a sign of power.
Hunched running
What you see: The upper back rounds and the head juts forward.
Why it matters: A slight whole-body lean is normal. A collapsed upper back is the part worth changing.
Try this: Run tall: ear over shoulder over hip, with a slight lean from the ankles.
Evidence: Debated (experts disagree). Remember: A slight lean is fine; hunching is not the same thing.
Low cadence
What you see: Few, long, loping steps.
Why it matters: In a lab study, raising step rate by 5 to 10 % reduced knee loading, and hip loading at +10 % (Heiderscheit 2011). "180" is folklore, not a rule.
Try this: Try about 5 to 10 % more steps per minute than you take now.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: There is no magic 180 steps per minute.
Stiff straight arms
What you see: The arms swing almost straight and rigid.
Why it matters: Running with no arm swing at all cost 3 to 13 % more energy in a lab study (Arellano & Kram 2014). A relaxed, bent-arm swing is the natural pattern.
Try this: Relax the shoulders and swing with bent elbows, opposite to your legs.
Evidence: Lab-measured (measured in one or more controlled lab studies). Remember: Arms are not just passengers when you run.
Nordic style or trekking style?
Trekking style: the pole goes in ahead of the lead foot, fairly upright, and you lean on it (arrow down). The hand keeps hold and never opens. That is fine for hiking, for balance on rough ground and on steep descents. On flat ground it brakes instead of pushing, which is why Nordic walking angles the pole back and pushes through the strap.
Downhill, planting ahead is normal for hikers: it brakes on purpose.
Slopes and pace
Uphill: lean a little from the ankles and push strongly from behind.
Downhill: shorter steps, soft knees. Here the poles may land further forward to brake, and the push behind the hip is shorter. Planting ahead is normal for hikers on the way down.
Gentle pace: a slower cadence and a shorter stride are a correct variant. The same technique applies.
Same speed, shorter or longer steps. In the dataset (3.5 m/s) runners averaged 171 steps a minute; about 5 % more than your own is a common tweak. 180 is not a universal target.
Check your own walk
- Prop your phone at hip height, side-on, 3 to 4 m away (a treadmill makes this easy).
- Film 10 to 15 seconds on flat ground at your normal pace and play it back in slow motion.
- Pause at heel strike: does the heel land a short way ahead of you (not far out in front), then the knee bends a little as your weight comes on? With poles: is the tip behind you?
- Check the rhythm: opposite arm with opposite leg, the hand opening behind the hip, head tall. Compare with the ghost in the lab.
A side view cannot show everything: pronation or a dropping hip need a view from behind. Pain, a limp or a sudden change? A physiotherapist can look at your video with you.
What the evidence labels mean
- Lab-measured: measured in one or more controlled lab studies.
- Consensus: instructors and clinicians agree.
- Debated: experts disagree.
The label rates the research behind the advice, not how harmful a habit is. It is not a diagnosis.
Educational illustration, not a medical assessment. Pain, a limp or a sudden change in your walk? See a physiotherapist or doctor. Joint angles: Fukuchi et al. 2018 & 2017 (CC BY 4.0), Van Criekinge et al. 2023 (CC0). Nordic poles, running arms and error poses are illustrative.
How it works
The leg and trunk movements are based on average joint-angle curves from published, openly licensed motion-capture datasets of real people:
- Fukuchi et al. 2018 and Fukuchi et al. 2017 (CC BY 4.0)
- Van Criekinge et al. 2023 (CC0)
The Nordic walking poles, the running arm swing and the error poses are illustrative: they are drawn to match coaching and research descriptions of each mistake, not recorded from a specific person. Every error card explains what you see, why it matters and one thing to try, with an evidence label (Established, Consensus or Debated) that rates the research behind it, not how harmful a habit is. The lab runs in your browser; it does not use your camera or ask for any personal data.
Who it is for
- Beginners who want to see what good walking or Nordic walking technique actually looks like before they start.
- Nordic walkers checking pole angle, arm swing and hand release, or comparing Nordic and trekking-style planting.
- Walkers and runners who film themselves and want to know what to look for in the video.
- Instructors, coaches and physiotherapists who need a simple visual to explain a cue.
What it is not
- Not a medical assessment. It is an educational illustration. It does not analyze your body, diagnose anything or score your own walk.
- Not a complete view. A side view cannot show pronation (the foot rolling inward) or hip drop (the pelvis dipping sideways); those need a view from behind.
- Not a set of targets. The numbers on screen describe the animated model, not you.
Pain, a limp or a sudden change in the way you walk? See a physiotherapist or doctor.
Frequently Asked Questions
Is the GaitLab Motion Lab free?
Yes. The Motion Lab is completely free to use, with no sign-up and no download. It runs in your web browser on a phone, tablet or computer, and it never uses your camera or asks for personal data. You can switch modes, turn errors on and off, and play the Spot the error game as often as you like.
How accurate is the Motion Lab?
The leg and trunk movements come from average curves in published motion-capture datasets (Fukuchi et al. 2018 and 2017; Van Criekinge et al. 2023), so normal walking and running follow real measured patterns. The poles, running arms and error poses are illustrative. It shows what each mistake looks like; it does not measure any individual.
Can it analyze my own walk?
No. The lab does not use your camera or analyze video. It teaches you what to look for, so you can check your own phone video: film 10 to 15 seconds side-on at hip height from 3 to 4 meters away, then pause at heel strike. For pain or a limp, ask a physiotherapist to review your video.
What mistakes does it show?
Walking: overstriding, hunched with the head forward, locked knee, stiff arms and same-side arm and leg. Nordic walking: pole planted in front, pumping elbow, gripping too tight, ambling, dragging poles and a pole that is too long. Running: overstriding, overstride with heel strike, bouncing, hunched running, low cadence and stiff straight arms.
Why does the Nordic pole go behind you?
In Nordic walking the pole pushes you forward, so it is angled back and the tip lands between your feet, not in front. INWA describes using the poles diagonally behind the body. A pole planted in front works like a walking stick and brakes you. On steep descents, planting further forward is fine.
How do I play the Spot the error game?
Press Play, choose a quick 3-round game or the full 10 rounds, and decide whether you want a timer (it is off by default). In each round, a figure moves with a mistake switched on; tap the joint that shows it or pick from the buttons. Some rounds look fine, so choose “Looks fine” when nothing is wrong.