Tap to count
Tap the big button each time you complete a squat.
Free Squat Counter
Keep track of your squats and sets easily right in your browser.
How to use it
How to count your squats
Using our free tool is simple. Just tap the button to count your reps.
Finish set
When you're done with a set, tap 'Finish set' to save it to your total.
Reference
The numbers behind the tool.
Formulas, reference tables, and practical guidance you can come back to.
Squat Reps and Intensity Table
Squats are widely considered one of the most effective compound exercises, engaging multiple major muscle groups simultaneously. By primarily targeting the quadriceps, hamstrings, and glutes, they build lower body strength while demanding significant core stabilization. Performing squats with proper form—keeping the chest up, back straight, and knees aligned with the toes—minimizes joint stress and maximizes muscular activation.
The optimal number of squats depends entirely on your training objectives and current fitness level. According to established strength and conditioning guidelines, lower rep ranges with heavier resistance are ideal for building raw strength, while moderate ranges (8-12 reps) promote muscle hypertrophy. If your goal is muscular endurance or cardiovascular conditioning, higher rep ranges with lighter weights or simply your body weight are recommended. The table below breaks down these standard rep schemes to help you structure your workouts.
| Goal | Rep Range | Sets | Rest |
|---|---|---|---|
| Strength | 3-6 reps | 3-5 | 2-5 mins |
| Muscle Growth | 8-12 reps | 3-4 | 1-2 mins |
| Endurance | 15+ reps | 2-3 | 30-60 secs |
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
Does this save my data?
No, this is a stateless web tool. If you refresh, it resets. For saving data, use the SquatTrack iOS app.
How many sets should I do?
Typically 3-5 sets of 10-20 reps is a good starting point for beginners.
What is proper squat form?
Keep your feet shoulder-width apart, chest up, and back straight. Lower your hips as if sitting in a chair until your thighs are parallel to the floor, ensuring your knees don't go past your toes.
Can I do squats every day?
While you can do bodyweight squats daily, it's best to allow 24-48 hours of rest if you're using heavy weights. Recovery is essential for muscle growth and injury prevention.
What muscles do squats target?
Squats primarily target the quadriceps, hamstrings, and glutes. They also engage your core, lower back, and calves for stability during the movement.
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Track your squats automatically.
SquatTrack uses your iPhone's sensors to count squats for you. Free on the App Store.