Ten squats every 45 minutes
Humble Squats
A quiet reminder to stand up
Your phone or your watch taps you every 45 minutes and asks for ten squats. You tap Done and get back to work. That is the whole app — no account, no subscription, and no network requests of any kind.
What it does
One job, done quietly
Every setting exists so the reminder fits your day. Nothing exists to keep you opening the app.
Every 30, 45, 60 or 90 minutes, five to twenty squats a break, and only during the hours you are actually at a desk on the days you pick.
Tap Done straight from the Lock Screen or your wrist and the count goes up. There is an Apple Watch app, a complication, and a Home Screen widget.
A small round sasquatch who is quietly pleased when you show up. He is the entire reward system, and he does not keep score.
No points, no leaderboards, no guilt notifications. Miss a break and it rolls quietly into the next one.
Zero outbound requests. No analytics, no crash reporting, no remote configuration. It behaves identically in Airplane Mode.
Full VoiceOver, Dynamic Type, Reduce Motion and dark mode support, because a reminder app that only some people can use is not finished.
The whole interface
One screen, one question
Forgettable, on purpose
Humble Squats is meant to disappear into your day. If it helps you build the habit and you stop needing it, that is the app working.
When the next break lands
The largest text on screen answers the only question a reminder app exists to answer. Everything else is smaller on purpose.
A tally, never a target
A seven-day strip and a running total of every squat you have ever logged. There is no goal to fall short of.
Skip without ceremony
Some breaks arrive mid-meeting. Skip is always on screen, it asks no questions, and nothing scolds you for using it.
Why squats
Three trials, described plainly
These are small studies of young people over single days, and none of them tested ten reps every 45 minutes. Humble Squats uses ten because ten is a thing you will actually stand up and do.
All three are cited in full inside the app, with author lists, journals, and links to the papers, so you can read them and disagree.
Blood glucose
A 2024 trial had 18 men sit for 8.5 hours in four different ways. Frequent short squat breaks produced a lower post-meal glucose response than a single 30-minute walk.
Muscle
A 2022 trial found squat or walking breaks increased how much of the protein from a meal went to building muscle, compared with sitting throughout.
Focus
A 2023 trial found a minute of half-squats every 20 minutes held off the drop in cerebral blood flow, and in measured focus, that came with sitting still.
Privacy
There is nothing to collect
No network, at all
The app makes zero outbound requests. Not for analytics, not for crash reports, not for configuration.
No account
There is nothing to sign in to. Your schedule and history stay on your device, and on your watch if you have one.
Nothing to sell
You paid once. There is no advertising and no data collection — we could not read your history if we wanted to.
Stand up. It takes about forty seconds.
One payment. No subscription, no account, nothing leaves your phone.