The Squat Endurance Test

The Squat Endurance Test

Instructions

1. Stand with your feet placed slightly more than shoulder width apart, toes pointed out slightly hands on hips or across your chest, head neutral, and back straight. Center your weight over your arches or slightly behind.

2. Squat down, keeping your weight centered over your arches, until your thighs are parallel with the floor. Push back up to the starting position, maintaining a straight back and neutral head position.

3. Perform as many squats as you can without stopping.

The Squat Endurance Test Photo Gallery




Number of squats:

Rating Your Squat Endurance Test Result

Your score is the number of completed squats. Refer to the appropriate portion of the table for a rating of your leg muscular endurance. Record your rating below and in the summary at the end of this lab.

Summary of Results

Curl-up test: Number of curl-ups:Rating:

Push-up test: Number of push-ups:Rating:

Squat endurance test: Number of squats:Rating:

Remember that muscular endurance is specific: Your ratings may vary considerably for different parts of your body.

Using Your Results

How did you score? Are you surprised by your ratings for muscular endurance? Are you satisfied with your current ratings?

If you’re not satisfied, set realistic goals for improvement:

Are you satisfied with your current level of muscular endurance as evidenced in your daily life for example, your ability to carry groceries or your books, hike, and do yard work?

If you’re not satisfied, set realistic goals for improvement:

What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If you’ve set goals for improvement, begin planning your strength training program by completing the plan in Lab 4.3. After several weeks of your program, complete this lab again and enter the results in the Post-program Assessment column of Appendix C. How do the results compare?

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