Squat Test at Home
How many squats can you do? Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued.
Write down how many squats you can do. After you work out for a while, take the test again to see how much your lower body strength has improved.
How did you go?
Compare your results to the table below. Remember, these scores are based on doing the tests as described, and will lose accuracy if the test is modified, including using a higher or lower chair. In reality, you shouldn't worry too much about how you rate - just try and improve your own score. These figures can just be a guide.
Squat Test (Men)
|Excellent||> 34||> 32||> 29||> 26||> 23|
|Very Poor||< 21||< 18||<15||<12||<9|
Squat Test (Women)
Download your free copy of the the Home Fitness Testing Manual - a guide for you to plan, conduct, analyze and interpret fitness testing at home.
- See other home fitness tests
- see also the single leg squat test and the wall sit test
- squat exercises at the beach or at home
- The squat test at home data seems to be inaccurate. According to your site, people in the excellent range should be able to do more than 56 push-ups, but as little as 35 squats. (from Fould12, Jan 2013)
- True, shouldn't people be doing almost double the amount of squats compared to push ups, after all you are on your legs everyday..... (from Carlos, Mar 2013)