I don’t run a mission critical web site so I’m not looking for an industrial strength solution. However I would like to protect against basic attacks such as someone mocking up a false page on the hard disk and attempting to gain unauthorized access. Are there any standard techniques to ensure that form submission is only accepted from legitimate uses?
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You can’t. There’s no reliable way to distinguish between an HTTP request generated from a user on your page, or a malicious user with their own web-page.
Just use a proper password authentication approach, and no-one will be able to break anything unless they know the password (regardless of where the HTTP requests are coming from). Once you have reliable server-side authentication, you don’t need to waste time jumping through non-robust hoops worrying about this scenario.