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