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The Wall Squat is a very simple but effective exercise to test the strength of the leg muscles, namely those of the quadriceps (upper thigh).
Prior to performing this exercise it's worth doing a few minutes of warm up exercises and stretches.
As an example a man who is 43 years old, stayed in the squat position for 29 seconds. According to the chart, this would rate his leg strength as average.
Always remember to record your results so that you can monitor your progression.
The LOWER BODY WORKOUT will help you develop lower body strength, which will greatly improve your leg strength the next time you take the test.
Its good to perform this test with a partner who can assist with both timing and encouragement. At the same time your partner can make sure that your keeping good technique with your legs maintaining a 90 degree bend and your back fully against the wall.
On compleation of this exercise, you may find it difficulty to stand, so either get your partner to help, or have a chair or suitable object to help you upright.
Spend a few minutes simply walking around so that you can get the blood flowing smoothly back through your legs before finishing with some simple Quadricep Stretches.
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MEN
|
POOR
|
AVG
|
GOOD
|
EXCEL'T
|
|
18
- 35
|
<
25
|
26
/ 45
|
46
/ 1 MIN
|
1
MIN +
|
|
35
- 50
|
<20
|
21
/ 35
|
36
/ 50
|
51
SECS +
|
|
50+
|
<15
|
16
/ 30
|
31
/ 40
|
41
SECS +
|
|
WOMEN
|
POOR
|
AVG
|
GOOD
|
EXCEL'T
|
|
18
- 35
|
<20
|
21
/ 40
|
41
/ 1 MIN
|
1
MIN +
|
|
35
- 50
|
<18
|
19
/ 35
|
36
/ 45
|
46
SECS +
|
|
50+
|
<14
|
15
/ 30
|
31
/ 40
|
41
SECS +
|
|
