SquatClock desktop
Free
No account, card, or payment is needed for reminders, schedules, local history, and the bundled character.
- Windows, macOS, and Linux downloads
- All core reminder and history features
- Offline use after installation
Break Free From Your Chair
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%.
SquatClock for your desktop
Get gentle movement reminders where desk work actually happens, with local history and everyday features that keep working offline.
Free to download and use. No account or payment required.
- Available for Windows, macOS, and Linux
- Flexible reminder schedules and local progress history
- A bundled character is included at no cost
Simple, optional pricing
Use the full desktop app for free. Pay only if you want a custom character.
Custom desktop character
$2.99 one-time purchase
Create one custom character in the desktop app after Paddle emails your character code.
- Initial generated candidate and one optional reroll
- All required idle, walk, and squat animations
- Signed delivery, email recovery, and up to five installations
The Problem
Stuck in Your Chair
Hours pass without moving. Your blood sugar spikes, energy crashes, and metabolic health suffers — even if you exercise.
The Transformation
Active & Energized
Regular movement breaks. Better glucose control, more energy, healthier metabolism.
How It Works
Three simple steps to a more active workday
1
Download the App
Free on iOS and Android. No account needed to start.
2
Get Reminded
Smart notifications every 45 or 60 minutes — you choose.
3
Do 10 Squats
You just earned yourself a squat snack!
Built for Busy People
SquatClock works with your life, not against it
Smart Timing
Reminders every 45 or 60 minutes — intervals shown in research to optimize metabolic benefits. You pick what fits your workflow.
Track Progress
See your squat count grow. Every rep counts toward your personal best.
Private by Design
Ordinary app history and settings stay on your device. Optional checkout and character creation process purchase and submitted character data as described in our Privacy Policy.
What People Are Saying
Real results from real desk workers
I sit at my desk for 10+ hours coding. SquatClock reminds me to move and the timing is spot on — I barely notice the interruption.
The notifications help me fit squat snacks (lol) into my work flow. I actually look forward to my squat breaks now.
The simple nudges actually get me up from my desk. Over 400 body weight squats this week is proof it works.
See It in Action
Preview the SquatClock experience
Frequently Asked Questions
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.
The core app is free to download and use. Notifications, squat logging, and progress tracking need no payment. An optional custom desktop character is a $2.99 one-time purchase.
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!
Start Moving Today
Join thousands who've broken free from their chairs. Download SquatClock and build a simple habit that changes how you feel at your desk.
Research Sources
1
Li, C. et al. (2024). "Interrupting prolonged sitting with squatting or walking enhances postprandial glycemic control." Scandinavian Journal of Medicine & Science in Sports
2
Dunstan, D. et al. (2012). "Breaking up prolonged sitting reduces postprandial glucose and insulin responses." Diabetes Care (American Diabetes Association)
3
Benatti, F. & Ried-Larsen, M. (2015). "The effects of breaking up prolonged sitting time: a review." Medicine & Science in Sports & Exercise
4
Owen, N. et al. (2010). "Too much sitting: the population health science of sedentary behavior." Exercise and Sport Sciences Reviews
5
Loh, R. et al. (2020). "Effects of interrupting prolonged sitting with physical activity breaks." Sports Medicine (Systematic Review)