How To Do The Clock Squat

Woman performs side lunge
In the clock squat, you don’t keep your moving foot grounded, but otherwise it’s the same as the clock lunge, pictured here. (Image credit: iStock / Getty Images Plus)

Everyone knows what a great exercise the squat is, and most people have also tried a multitude of variations on the classic exercise. However, one of the best bodyweight exercises you can do is a squat variation that tends to fly under the radar: the clock squat.

Unlike the clock lunge, which is a fairly common move, the clock squat has yet to become a staple of gym routines, and that’s a crying shame because it tests your strength and balance in ways that are often neglected. 

Benefits Of The Clock Squat

The clock squat strengthens the same areas as a classic single-leg squat, with the quads, glutes, hamstrings and calves all benefiting from the move. However, by moving around the clock face you’ll be working the muscles from different angles, as well as testing your balance and co-ordination. 

It’s also a terrific exercise for showcasing any strength imbalances in your lower body, because it makes it very noticeable when one leg is stronger than the other.

How To Do The Clock Squat

Stand on one leg and extend the other leg out in front of you. Hold your arms out to the sides to help maintain your balance as you lower into a squat by bending the knee of your supporting leg. You won’t be able to lower as far as you would for a normal squat, so just go as low as you can go without toppling over. 

Come back up to standing and then take your leg out to one side and drop into another squat. Return to standing and take the leg behind you for another squat, before rounding off the clock by taking your leg across to the other side behind you. Then go around the clock again while standing on the other leg. 

Clock Squat vs Clock Lunge

The clock lunge is a similar move where you step into a lunge on each side as you work around the clock face, essentially performing a standard lunge, two side lunges and a reverse lunge. Because you keep your foot grounded with the clock lunge, it’s less challenging to your balance, so it can be used as an easier option if you find you’re struggling to balance in the clock squat.

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.