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 Home Fitness Testing Manual — a guide for you to plan, conduct, analyze and interpret fitness testing at home.
- Ruffier Squat Test — measure heart rate before and after performing 30 squats in 45 seconds
- Endurance Jump (30 Seconds) — jump across a hurdle as many times as possible in 30 seconds.
- Single leg squat test — functional leg strength test in which participants squat down until about 60° knee flexion.
- Single-Leg Wall Sit — hold a sitting position with the weight on one leg, while leaning back against a wall.
- Wall Squat — hold a sitting position while leaning back against a wall
- See other home fitness tests
- A Home Fitness Testing Kit — the basics required for you to test yourself at home,
- Squat fitness exercises at the beach or at home
Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.
- Sven (2013)
Just did the test, i have not been exercising actively for several years, i almost never run but i do walk a bit. I managed 54 squats at a fairly high tempo of more than one per second, on the previous two tests i am average or above average, here i am way off the scale so the data here seems flawed. 32 years old btw.
- PatriotEngineerAnalystUSA Sven (2018)
Just for the record, a well-known federal agency requires this same test, but they limit the test to 30 seconds. How do I know? I performed the test in August 2018. Using this performance scale, my score of 27, at 56 years-old, places me in a category that reflects my training regimen, which includes use of an elliptical trainer, stationary cycle, and squats using only my body weight.
- Alfred (2014)
You're all doing the test wrong that's why you're getting such high results 😂😂
- Afshan (2013)
I just did 100 hindu squats in a row, no problem. But I can't do more than 40 push-ups. I think these charts are flawed
- Zaron Afshan (2014)
They are. Most people in reasonable shape should be able to build up to 100+ squats in a short amount of time. It's possible to do hundreds of repetitions.
- Zaron (2014)
I can do 1000. And I don't use that chair; I go all the way until my glutes touch my calves, way below parallel. I don't think this is a good test, squats with just your bodyweight are really easy since your legs are extremely strong muscles. Maybe this could be timed or something so you have to work on speed?
- Sulaf Zaron (2015)
good for you, but be cautious that doing deep squat until your glutes touch your calves are really bad to your knees, don't go beyond 90 degree flexed knees
- Kyle sulaf (2015)
sorry but your wrong
- Katie Katie kyle (2016)
It's actually worse for your knees if you don't go deep, since squatting deep is needed for a balanced musculature supporting your knees. Squatting shallow builds too much quad strength compared to hamstring strength.
- PatriotEngineerAnalystUSA Zaron (2018)
Check your testing technique with an orthopedic surgeon who specializes in knee replacements. I have a feeling s/he will strongly advise modifying your technique.....or risk a premature visit to her office. QUOTE: I don't think this is a good test, squats with just your body weight are really easy since your legs are extremely strong muscles. COMMENT: There are many ways to test lower-body strength. This is a decent, basic test for the majority of citizens. It is not a test for those with advanced training regimens and fitness levels.
- Me (2013)
Keep in mind that it takes more time to do a squat than it does a push up. It is a question of speed, distance, and endurance.
- Imran Ahmed (2020)
At 64 I tried and easily managed 20 arse-to-the-grass squats. I am not very active but as a farm owner I walk my horse around and go on strolls.
Push up in form gave me shoulder discomfort at 18 reps.
- Rob Admin Guest (2016)
It is a test to fatigue - you just keep doing it until you can do no more.
- Babababu (2016)
Got 51 squats, going *all the way down and up*, hamstrings touching glutes. I don't consider my legs a strong point so I'm not sure why my number would be excellent. I would like to kindly request that this chart look more like the one for push-ups, as in 56+ for excellent. Adjust the others, good, average, poor, etc accordingly as well. There could maybe be a time limit as well, so people don't end up taking 1 minute breaks in between squats.
- PhantomPhlyer (2015)
Seems a little on the easy side. I'm 67 years old. I did 50, and then stopped - I could have done more. I am in pretty good shape, though - I'd say better than average for my age. I alternate between running, hiking and aerobic weights. Still, I can't see most people in half-way decent shape wouldn't have much of a problem hitting the top mark on the test.
- Poop (2014)
I'm 13 and do over 50 squats I have very strong legs I'm the fast in middle school and don't even train
- #MMA poop (2015)
Great! Remember to keep your hands behind your head to help you with not bending at the knees. I am about your age (14) female, and tried this test doing 258 before wanting to stop. I also train though, in kickboxing, and we have to do a lot of stuff like this :)
- Markus (2014)
I managed 80 squats in 2 mins.. I do a good bit of running, but I still highly doubt 35 should be considered excellent
- PharQu (2013)
It's because u r squating ur entire body weight as opposed to a percentage of it when u do a push up. I challenge the average Joe to bench press their weight more than once lol squatting with weights is effectively body weight+barbell or whatever. Granted that if u were really light it would be easier as opposed to being heavy set. Btw have u tried doing 35 squats?
- 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)