Legs · Beginner
AI Squat Counter
The squat is the king of lower-body moves — one exercise that trains your quads, glutes, and core at once. No equipment needed, and it scales from bodyweight to loaded for any level. REP RUSH uses your webcam to count each squat — bodyweight, goblet, or sumo — so you can knock out a set anywhere without keeping track yourself.
- In the app
- Counted for you
- Muscles worked
- Quadriceps, Glutes, Hamstrings, Core, Calves
- Equipment
- None (bodyweight) — weights optional
- Also called
- bodyweight squats, goblet squats, sumo squats, air squats
How to do squats with proper form
- 1 Set your stance. Stand with feet about shoulder-width apart, toes turned slightly out, chest up and core braced.
- 2 Sit back. Push your hips back as if lowering into a chair, letting your knees bend.
- 3 Lower down. Descend until your thighs are at least parallel to the floor, keeping your knees tracking in line with your toes.
- 4 Drive up. Push through your heels to stand back up and squeeze your glutes at the top. That's one rep.
Popular variations
Goblet squats
Hold a single dumbbell, kettlebell, or any weight at your chest and squat. The front-loaded weight keeps your chest up and makes it easier to hit depth with good form — the best-value squat variation for most people. REP RUSH counts goblet squats as regular squats.
Sumo squats
Take a wider stance with your toes pointed further out. This targets the inner thighs and glutes more than a standard squat, and many people find the deeper position easier on the hips.
Jump squats
Squat down, then drive up explosively into a jump and land softly back into the next rep. This turns the squat into a cardio and power move — expect your heart rate to climb fast.
Muscles worked
Primary
Quadriceps, Glutes
Supporting
Hamstrings, Core, Calves
Common mistakes
Knees caving in
Letting the knees collapse inward. Actively push them out so they track over your toes.
Heels lifting
Rocking onto your toes. Keep your weight in your heels and midfoot throughout.
Cutting depth short
Stopping high. Aim for thighs at least parallel — shallow squats skip the most valuable range.
Rounding the back
Hunching forward. Keep your chest up and spine neutral from start to finish.
How many reps & sets
Beginners can start with 3 sets of 10–15 bodyweight squats. To build strength, add weight and drop to 3–5 sets of 5–8 reps. For general fitness, 30–50 total squats spread across sets is a solid daily-ish target. Rest 60–120 seconds between hard sets.
Squats FAQ
What muscles do squats work?
Squats mainly build the quadriceps and glutes, with strong support from the hamstrings, core, and calves — it's a full lower-body movement.
What is a goblet squat?
A goblet squat is a squat done while holding a single weight (a dumbbell or kettlebell) at your chest. The front load helps you stay upright and reach good depth, which makes it a great choice for beginners. REP RUSH counts it as a squat.
How low should I squat?
Aim to lower until your thighs are at least parallel to the floor, as long as you can do so comfortably and keep good form. Deeper is fine if your mobility allows.
How many squats should I do a day?
Beginners can aim for 30–50 squats across a few sets and build up gradually. Add weight or reps as they get easier.
Count your reps, hands-free
REP RUSH watches through your webcam and counts every squats rep on-device — no wearables, no signup, and your video never leaves your machine.
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