Prolonged sitting spikes your blood sugar and slows your metabolism — even if you exercise. SquatClock uses research-backed 45 or 60-minute intervals to keep you moving — shown to reduce glucose response by 23%.
Hours pass without moving. Your blood sugar spikes, energy crashes, and metabolic health suffers — even if you exercise.
Regular movement breaks. Better glucose control, more energy, healthier metabolism.
Three simple steps to a more active workday
Free on iOS and Android. No account needed to start.
Smart notifications every 45 or 60 minutes — you choose.
You just earned yourself a squat snack!
SquatClock works with your life, not against it
Reminders every 45 or 60 minutes — intervals shown in research to optimize metabolic benefits. You pick what fits your workflow.
From gentle encouragement to drill sergeant intensity. 8 free, 20 unlockable. Find the voice that gets you moving.
See your squat count grow. Every rep counts toward your personal best.
Your data stays on your device. No account required, no tracking, no ads.
Real results from real desk workers
I sit at my desk for 10+ hours coding. SquatClock reminds me to move. And the drill sergeant coach is hilarious haha.
The notifications help me fit squat snacks (lol) into my work flow. I actually look forward to my squat breaks now.
The AI coaches actually motivate me to want to get up so that I can see what they're going to say next. Over 400 body weight squats this week is proof it works.
Preview the SquatClock experience
Everything you need to know
Research published in the Scandinavian Journal of Medicine & Science in Sports found that 3-minute squat breaks every 45 minutes reduced post-meal glucose response by 23% compared to uninterrupted sitting. Squats activate your largest muscle groups (quadriceps, glutes) which improves glycemic control. Plus they require no equipment, can be done anywhere, and take under a minute.
Each of our 28 AI coaches has a distinct personality and motivation style. From the supportive "Gentle Guide" to the intense "Drill Sergeant," you pick the voice that resonates with you. 8 coaches are free, with 20 more unlockable. They deliver personalized encouragement based on your progress.
The app is completely free — notifications, logging your squat snacks, and tracking your progress cost nothing. For $0.99/month, you can unlock AI coaches that provide motivational quotes after each squat snack you log.
SquatClock is designed to fit your workflow. Notifications are gentle reminders, not alarms. You can snooze or skip any reminder. The 45 or 60-minute intervals are based on research showing optimal metabolic benefits, and you can customize the timing to match your schedule.
My name's Maurice Cadenhead and I built SquatClock. As a desk worker, I got tired of sitting all day for hours on end and forgetting to move. I wanted something simple, lightweight, and would require minimal willpower. I tried a few reminder apps but none of them hit the sweet spot of "set it and forget it", so I built the app I wish existed. It got me off my butt and I hope it gets you off yours!
Join thousands who've broken free from their chairs. Download SquatClock and let your AI coach guide you to a more active life.