Home Fitness Tests

Lower Body Strength

Lower body strength is important for many everyday activities, and in sports it is important for such things as jumping and running. This is one of the 10 tests included in the Home Fitness Test Manual. See the list of other Fitness Tests you can do at home.

Equipment Needed (see more about equipment)

  • Chair or Bench - of appropriate height

Squat Test

For this test you need a chair or bench at a height that makes your knees at approximately right angles when you are sitting. Measure and record the actual height of the chair. Try and use the same chair for any retesting.

Stand in front and facing away from a chair or bench with your feet about shoulder width apart. Place your hands out in front.

When ready, squat down, and lightly touch the chair with your buttocks before standing back up. Keep moving at a consistent and steady pace, and do not rest in either the top or bottom position. Keep your head up and looking ahead and your back straight.

Do as may squats until you are unable to continue. Remember, no resting is allowed.

chair sit strength test


Count the total number of squats you could do. The more you can do obviously means greater leg strength and endurance.

Leg strength can be improved by performing resistance leg exercises and running and jumping activities.

Data Recording Sheet

data recording sheet

a page for recording all of your results

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Rating Scale

rating scale

a unique rating scale for use with the home fitness test.

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Why Test?

Regular testing is important to measure fitness levels and monitor changes in fitness.

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What to Test

There are a large number of fitness tests, so it is important to select the most apporopriate test for your sport or fitness level.

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How to Test

It is important to follow standard procedures. You need a guide.

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