01
Small enough to do
10 squats is short, clear, and low friction. No warm-up, no gym.
Practical movement for sedentary days
Find the squat that fits you,
Find the squat that fits you,
then make it stick.
Compare air squats, goblet squats, split squats, sumo squats, and hack squats — then use the 10 Squats a Day app to build the habit into your day.
- iPhone & Android
- Simple hourly reminders
- No complicated plan required
Sit too much?
Break up long sedentary periods with simple movement.
10 reps
A small enough action to actually do.
Hourly reminders
Turns intention into action.
Track your streak
Stay honest over time.
5 squat types
Pick the one that suits your day.
Each variation has a time and place. Here's how they compare — and which one to start your habit with.
Which squat suits you?
Answer 5 quick questions.
We'll point you to the squat that fits your routine — and the easiest way to start.
Why hourly squat breaks work
Better than “I'll do it later.”
Most people don't fail because the habit is hard — they fail because they forget.
02
Frequent enough to matter
Hourly breaks interrupt long sitting periods and keep you moving across the day.
03
Simple enough to track
A reminder and one tap make the habit easier to repeat — and easier to keep.
How the app helps
Set it once. Stay consistent.
No program. No streaks to rebuild from scratch. Just a reminder, a squat, and a tap.
-
1
Set your hours
Choose when you want reminders during the day.
-
2
Do the squats
When the reminder goes off, do 10 squats — your choice of variation.
-
3
Log and track
Tap to record it, keep your streak alive, and see your progress.
Build the habit on your phone.
Choose your squat, set your hours, and let the app do the reminding.
See the squat guide again
FAQ