Humble Squats: Movement Break

One payment, no subscription, no account. A quiet reminder to stand up and do ten squats every 45 minutes — with a small sasquatch who is pleased when you do.

One payment. No subscription, no account, nothing leaves your phone.

Humble Squats taps your wrist every 45 minutes and asks you to stand up and do ten squats. That is the whole app.

WHY SQUATS

Three trials sit behind this app. All of them broke up long periods of sitting with short bouts of leg work, and each measured something different.

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. A 2022 trial found squat or walking breaks increased how much of the protein from a meal went to building muscle. 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.

They 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 links to the papers.

WHAT IT DOES

• Reminds you every 30, 45, 60 or 90 minutes — your choice • 5, 10, 15 or 20 squats per break • Only during the hours you are at your desk, only on the days you pick • Tap Done from the Lock Screen or your wrist. You never have to open the app. • Squatch, a small round sasquatch who is quietly pleased when you show up • A seven-day strip and a running total of every squat you have done • Apple Watch app, complication, and a Home Screen widget • Full VoiceOver, Dynamic Type, Reduce Motion and dark mode support

WHAT IT DOES NOT DO

• No account. There is nothing to sign in to. • No subscription. You paid once, and that is the end of it. • No network. Zero outbound requests — no analytics, no crash reporting, no remote configuration. It behaves identically in Airplane Mode. • No streaks, no badges, no points, no leaderboards. • No nagging. Miss a break and it quietly rolls into the next one.

Humble Squats is meant to be forgettable. If it helps you build the habit and you stop needing it, that is the app working.

Made by Humble Media.