General
The wall sit test is a strength test for the lower part of the body. For the wall sit test you only need a flat wall to sit against. This makes the test easy to carry out at home.
Content
- Short warm-up
- Test period
Procedure
A short warm-up for your lower body. Make sure your thighs are properly warmed up. Take your place against the wall. Place your feet hip width apart and lower yourself until your knees are at a 90-degree angle. The time starts the moment one foot is lifted. The test stops when the test person can no longer keep the foot in the air, or remain seated in the 90-degree angle.
Steps
- Do a short warming up for your lower body;
- Look for a wall with a smooth surface and stand with your back against it;
- Lower yourself and place your feet a little wider than shoulder width;
- Your legs should be bent about 90 degrees;
- Keep this position for as long as possible;
- The other leg is tested after five minutes.
Results
Men
| Number of seconds | Meaning |
|---|---|
| > 100 | Excellent |
| 75 – 100 | Good |
| 50 – 75 | Average |
| 25 – 50 | Below average |
| < 25 | Poor |
Women
| Number of seconds | Meaning |
|---|---|
| > 60 | Excellent |
| 45 – 60 | Good |
| 35 – 45 | Average |
| 20 – 35 | Below average |
| < 20 | Poor |
Required equipment
For this test you need the following:
- Flat wall you can sit against
