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Home Fitness Test: Quad Strength and Endurance

Tue, 11/27/2007 - 9:30am by FitSugar
6,280 Views - 16 comments

Ski season is rapidly approaching and with it means sore quads. That is if you don't do any preseason conditioning. I would start with the simple assessment of the your quad endurance, which is also a great exercise to add into your routine.

Wall Sit Test
Assesses: Quad strength and endurance

  1. Place your back against the wall, and walk your feet out and away from the wall about 3 ft.
  2. Bend your knees allowing your back to slide down the wall.
  3. Bend both your hips and knees to 90 degrees and adjust your feet as needed. Imagine you are sitting in an invisible chair.
  4. Start your stop watch now and see how long you can hold the position. Don't forget to breathe!

To see what your results mean read more

  • 76 seconds or more = very good
  • 58-75 seconds = average
  • 57-30 seconds = below average
  • 30 seconds or less = poor

Interested in more at home fitness tests? Then check out these assessments you can do in the comfort and privacy of you own home.

Source


16 Comments Add a Comment

  • VicVicVictooriaa's picture
    VicVicVictooriaa
    1

    i run like 4 miles 3 days a week and i weight train the other 3 days a week..i consider myself in pretty good shape.

    i held for 20 seconds and wanted to die

    must work on this

    1 year 5 days ago Report Comment
  • aimeeb's picture
    aimeeb
    3

    Oh wow this is sure to depress me later when I give it a try...

    1 year 5 days ago Report Comment
  • dunnonuttin's picture
    dunnonuttin
    4

    Actually fit.. the source site says 76 seconds or more is very good for *men*... women's very good time is 46 seconds. However, that's not to say 76 seconds for women isn't doable. I did the 76 seconds... my legs wobbled towards the end tho!

    1 year 5 days ago Report Comment
  • VicVicVictooriaa's picture
    VicVicVictooriaa
    5

    ok retried it and this time did it in my sneakers (and not barefoot) and held for 67 seconds

    feel better about self now

    must still work on this, i want to hold for a few minutes like I can do for the plank

    1 year 5 days ago Report Comment
  • mtiger's picture
    mtiger
    6

    I'll have to try this and see how well all those lunges and squats I do in my exercise video are paying off!

    1 year 5 days ago Report Comment
  • Renees3's picture
    Renees3
    7

    40 seconds. And I literally haven't worked out in like 9 months. Not that I'm proud of that or anything. I've Always had strong legs. HOrrible upper body strength and a big belly, but always strong legs. I like these things! I like to push myself against something. I'm gonna work on this!

    1 year 5 days ago Report Comment
  • psychotic_virus's picture
    psychotic_virus
    8

    i held it for a minute. i know i would be able to hold it for longer but the water in tea pot was boiling (bad excuse) haha. whoa im gonna try beating my one minute record tomorrow Smiling this was fun Smiling

    1 year 5 days ago Report Comment
  • sparklestar's picture
    sparklestar
    9

    120 seconds.
    I do it every time I go to the gym though for at least a minute.

    1 year 5 days ago Report Comment
  • geenbean's picture
    geenbean
    10

    Reminds me of high school and college crew practice when we had to hold these for minutes at a time. Did 90 seconds today and bowed out gracefully on my apartment floor lol. I need to start doing these again...

    1 year 4 days ago Report Comment
  • kxm24's picture
    kxm24
    11

    90 secs but ouch! I did these on my college crew team too and high school track

    1 year 4 days ago Report Comment
  • jetaime86's picture
    jetaime86
    12

    hmmm... i should try this when i get home! i am at the library right now, so i think i would look like a fool against a wall... hehe

    1 year 4 days ago Report Comment
  • imLissy's picture
    imLissy
    14

    120 seconds Shocked I totally beat my boyfriend, that was great, lol.

    1 year 4 days ago Report Comment

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