Fitness Testing
Fitness Testing > Tests > Strength > Wall Sit
Wall Sit Test
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purpose: The Wall Sit test is a measure of lower body strength endurance, particularly the quadriceps muscle
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equipment required: smooth wall and a stopwatch
- description / procedure: Stand comfortably with feet approximately shoulder width apart, with your back against a smooth wall. Slowly slide your back down the wall to assume a position with both your knees and hips at a 90° angle. The timing starts when one foot is lifted off the ground and is stopped when the subject cannot maintain the position and the foot is returned to the ground. After a period of rest, the other leg is tested.
- scoring: the total time in seconds that the position was held for each leg is recorded. The table below gives a general guideline to expected scores for adults, based on my personal experiences.
- advantages: This test requires minimal equipment and can be conducted with large groups all at once
rating |
males (seconds) |
females (seconds) |
excellent |
>100 |
> 60 |
good |
75-100 |
45-60 |
average |
50-75 |
35-45 |
below average |
25-50 |
20-35 |
very poor |
< 25 |
< 20 |
