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Home Fitness Test: Quad Strength and Endurance

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.

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