Squats / Deep Knee Bends Test

The squats / deep knee bends test is used to test the muscular endurance of your lower body.

Starting position: Stand with your feet at about shoulder's width apart.

Technique Squat down until your thighs are parallel to the ground. You can also put your hands to you side and squat until your fingertips touch to floor. Do not lean forward. Your weight should be over your glutes (butt), not over your knees. It may help to do squats in front of a mirror to make sure you are going down deep enough, but not too deep (or use the fingertip test). When you reach the bottom, your feet should be flat on the floor. Return to a standing position. Keep doing squats until you can't do any more, you can't lower yourself to parallel, you need to pause to rest, or when your form starts to get bad.

Count how many squats you can do without a rest.

Squats / Deep Knee Bends Results (Men)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent
> 38
> 34
> 28
> 24
> 20
Good 35-38 32-34 26-28 22-24 19-20
Silver Above Average 32-34 29-31 23-25 19-21 16-18
Average 29-31 25-28 20-22 16-18 13-15
Bronze Below average 25-28 22-24 17-19 13-15 10-11
Poor 21-24 18-21 14-16 11-12 8-9
Very Poor < 21 < 18 < 14 < 11 < 8

Squats / Deep Knee Bends Results (Women)
Age
20-29
30-39
40-49
50-59
60-65
Gold Excellent > 33 > 28 > 22 > 18 > 14
Good 30-33 26-28 20-22 16-18 12-14
Silver Above Average 26-29 23-25 17-19 13-15 10-11
Average 21-25 18-22 14-16 10-12 7-9
Bronze Below average 18-20 15-17 12-13 8-9 5-6
Poor 15-17 12-14 9-11 6-7 3-4
Very Poor < 15 < 12 < 9 < 6 < 3


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