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The 30-Day, 100-Rep Squat Challenge!

Home Fitness Test: Quad Strength and Endurance

Ski season is rapidly approaching and with it means sore quads. That is if you don't do any preseason conditioning. I would start with the simple assessment of the your quad endurance, which is also a great exercise to add into your routine.
Wall Sit Test
Assesses: Quad strength and endurance

  1. Place your back against the wall, and walk your feet out and away from the wall about 3 ft.
  2. Bend your knees allowing your back to slide down the wall.
  3. Bend both your hips and knees to 90 degrees and adjust your feet as needed. Imagine you are sitting in an invisible chair.
  4. Start your stop watch now and see how long you can hold the position. Don't forget to breathe!

To see what your results mean

  • 76 seconds or more = very good
  • 58-75 seconds = average
  • 57-30 seconds = below average
  • 30 seconds or less = poor

Interested in more at home fitness tests? Then check out these assessments you can do in the comfort and privacy of you own home.


Join The Conversation
Anne-73 Anne-73 9 years
3 minutes...I think I could have gone a little longer
georgie2 georgie2 9 years
1 min 25... 85secs... all those lunges and squats do work. :)
imLissy imLissy 9 years
120 seconds :O I totally beat my boyfriend, that was great, lol.
ley ley 9 years
1:30 min. :)
jetaime86 jetaime86 9 years
hmmm... i should try this when i get home! i am at the library right now, so i think i would look like a fool against a wall... hehe
kxm24 kxm24 9 years
90 secs but ouch! I did these on my college crew team too and high school track
geenbean geenbean 9 years
Reminds me of high school and college crew practice when we had to hold these for minutes at a time. Did 90 seconds today and bowed out gracefully on my apartment floor lol. I need to start doing these again...
sparklestar sparklestar 9 years
120 seconds. I do it every time I go to the gym though for at least a minute.
red4bonez red4bonez 9 years
i held it for a minute. i know i would be able to hold it for longer but the water in tea pot was boiling (bad excuse) haha. whoa im gonna try beating my one minute record tomorrow :-) this was fun :-)
Renees3 Renees3 9 years
40 seconds. And I literally haven't worked out in like 9 months. Not that I'm proud of that or anything. I've Always had strong legs. HOrrible upper body strength and a big belly, but always strong legs. I like these things! I like to push myself against something. I'm gonna work on this!
mtiger mtiger 9 years
I'll have to try this and see how well all those lunges and squats I do in my exercise video are paying off!
VicVicVictooriaa VicVicVictooriaa 9 years
ok retried it and this time did it in my sneakers (and not barefoot) and held for 67 seconds feel better about self now must still work on this, i want to hold for a few minutes like I can do for the plank
dunnonuttin dunnonuttin 9 years
Actually fit.. the source site says 76 seconds or more is very good for *men*... women's very good time is 46 seconds. However, that's not to say 76 seconds for women isn't doable. I did the 76 seconds... my legs wobbled towards the end tho!
aimeeb aimeeb 9 years
Oh wow this is sure to depress me later when I give it a try...
gumdrops334 gumdrops334 9 years
75 seconds yay
VicVicVictooriaa VicVicVictooriaa 9 years
i run like 4 miles 3 days a week and i weight train the other 3 days a week..i consider myself in pretty good shape. i held for 20 seconds and wanted to die must work on this
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