Fitness Testing
Fitness Testing > Tests > Strength > Side Ramp
Side Ramp
- purpose: The side ramp test measures the control and endurance of the lateral core stabilizing muscles.
- equipment required: flat, clean surface, stopwatch, recording sheets, pen.
- procedure: The aim of this test is to hold an elevated position for as long as possible. The subject lays on their right side, the upper body supported off the ground by the right elbow and forearm. The legs are straight, with the left foot (top) in front of your right foot. The hip is lifted off the floor so that the elbow and feet support the body, creating a straight line from head to toe. The left hand is placed on the supporting shoulder. As soon as the subject is in the correct position, the stopwatch is started. The test is over when the subject is unable to hold the back straight and the hip is lowered. After five minutes rest, the other side is tested.
- scoring: The score is the total time completed for each side. Compare the performance on the two sides. The table below indicates guideline rating scores for both males and females.
| Rating | Time (seconds) |
|---|---|
| Excellent | > 90 |
| Good | 75 to 90 |
| Average | 60 to 75 |
| Poor | < 60 |
- advantages: this test is simple to perform, with minimal costs and can be self-administered.
- disadvantages: the determination of when failure occurs is a subjective measurement.
- comments: When repeating the test, make sure that the same side is tested first to control for previous fatigue.
Related Pages
- other Strength Endurance Tests
