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Squat Test

Squat Test

Introduction

After spending a good deal of time in the gym, performing a squat test is likely a smart move. As part of any strength training program, it is really important to include a variety of exercises that are going to work the quadriceps muscle.

The quadricep muscles are some of the biggest, most powerful muscles in the body, and it’s important for athletes to keep them in good shape.

What is the point?

Not only is this muscle called into play in almost every standing activity you do to some degree but it is also a key muscle that will help  to prevent knee injuries from taking place. A squat test will assess just how well you are doing with strengthening it.

The objective of the Squat test is to evaluate the success of your training program in strengthening the muscles of your thighs.

What do you need?

  • A chair or bench

How do you do the test?

  • Before performing the squat test, be sure to do a proper warm-up to increase the blood circulation to the muscles and reduce any present stiffness you have. You may also want to stretch out your calf muscles slightly as if they are tight they might prohibit you from being able to complete a full squat movement.

  • Stand in front of a chair or a bench with your feet about shoulder width apart, facing away.

  • Place your hands on your hips and concentrate on keeping your back relatively straight. Try not to hunch over too much as this will place unnecessary pressure on the lower back muscles and also take some of the focus away from the quads.

  • Squat down so you are almost fully sitting on the chair or the bench and then stand back up again. It is best if you can aim to get your knees at about a ninety degree angle when you are at the bottom of the position.

  • Keep performing this action until you are fully fatigued, counting how many reps you get as a score.

What results you’ll get :

MEN:

AGE

18-25

26-35

36-45

46-55

56-65

65+

Excellent

>49

>45

>41

>35

>31

>28

Good

44-49

40-45

35-41

29-35

25-31

22-28

Above average

39-43

35-39

30-34

25-38

21-24

19-21

Average

35-38

31-34

27-29

22-24

17-20

15-18

Below average

31-34

29-30

23-26

18-21

13-16

11-14

Poor

25-30

22-28

17-22

13-17

9-12

7-10

Very poor

<7

WOMEN:

AGE

18-25

26-35

36-45

46-55

56-65

65+

Excellent

>43

>39

>33

>27

>24

>23

Good

37-43

33-39

27-33

22-27

18-24

17-23

Above average

33-36

29-32

23-26

18-21

13-17

14-16

Average

29-32

25-28

19-22

14-17

10-12

11-13

Below average

25-28

21-24

15-18

10-13

7-9

5-10

Poor

18-24

13-20

7-14

5-9

3-6

2-4

Very poor

<2

What is being measured again?

These test measures the strength and endurance of the quadricep muscles of your thighs, and consequently evaluates your training program.

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