• Luke Nelson

Single leg sit to stand test: feel the quad burn

🔥𝐐𝐮𝐚𝐝 𝐛𝐮𝐫𝐧 𝐚𝐡𝐞𝐚𝐝🔥Single leg sit to stand test: how many can you do?💪⁣

The sit to stand test is a good assessment for single-leg strength, especially the quads!⁣

To perform this test:⁣

🔹Sit in a chair at a height that ensures your knee is bent to 90 degrees. ⁣

🔸Have the foot you are testing pointing directly forwards ⁣

🔹Place your hands on your hips to eliminate using your arms ⁣

🔸Lift the opposite foot off the ground and then proceed to stand up⁣

🔹Ensure that your knee is fully straightened before lowering down again⁣

🔸Once your buttock touches the chair/table, raise straight back up again, no resting allowed!⁣

🔹Keep going until you can’t do anymore!⁣

Perform at the speed of 40 beats per minute⁣

✅What’s the pass mark?

25+ reps on each leg are the goal, with less than 10% difference between legs⁣

❓What are some of the common faults we see people do in this test?⁣

❌Turning the foot outwards, it must stay facing forward⁣

❌Using the arms to help them up: keep the hands on the hips⁣

❌Dropping down into the chair/table: it must be a controlled descent!⁣

❌Losing balance: you are allowed 3 failed attempts before the test is stopped⁣ ⁣



#running #quads #burningthighs #quadstrain #kneepain #sportschiro #healthhighperformance #melbournerunners #kneestrength #quadz #feeltheburn #athletics #runninginury #rehab #physio #runstrong

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