What does the squat test measure?

The squat test measures lower-body muscular endurance in the quads, glutes and hamstrings. You enter how many bodyweight squats you can complete in one minute, and the tool rates that count against age- and sex-based fitness benchmarks.

How do I perform the one-minute squat test?

Stand with feet shoulder-width apart, lower until your thighs are about parallel to the floor, then stand fully for each rep. Count controlled, full-depth squats completed in 60 seconds, pacing to last the minute, then enter the total.

How many squats in a minute is good?

Norms vary by age and sex, but for many adults completing roughly 30 to 40 bodyweight squats per minute is an average to good result. Higher counts indicate strong leg endurance; compare against your own age group for context.

深蹲测试计算器

评估你的下肢肌肉耐力

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一分钟深蹲次数

60秒内的徒手深蹲，大腿与地面平行，例如 35

深蹲测试计算器

徒手深蹲测试是一种无需器械、衡量腿部耐力的简单基准，广泛用于体能评估和居家训练。输入你一分钟内能做的深蹲次数，本计算器会对照一般成年人标准为你评级。用它来检验腿部耐力、追踪进步并设定下一个目标次数。

一分钟深蹲测试用于评估股四头肌、臀肌和腘绳肌等下肢的肌肉耐力。双脚与肩同宽站立，下蹲至大腿与地面平行后完全站起，以平稳且受控的节奏持续60秒。以成年人为粗略参考，少于20次为较差，30–39次为一般，超过50次为优秀。标准会因年龄和性别而不同，因此请关注自身的变化趋势。

常见问题

What does the squat test measure?: The squat test measures lower-body muscular endurance in the quads, glutes and hamstrings. You enter how many bodyweight squats you can complete in one minute, and the tool rates that count against age- and sex-based fitness benchmarks.
How do I perform the one-minute squat test?: Stand with feet shoulder-width apart, lower until your thighs are about parallel to the floor, then stand fully for each rep. Count controlled, full-depth squats completed in 60 seconds, pacing to last the minute, then enter the total.
How many squats in a minute is good?: Norms vary by age and sex, but for many adults completing roughly 30 to 40 bodyweight squats per minute is an average to good result. Higher counts indicate strong leg endurance; compare against your own age group for context.

深蹲测试计算器

常见问题

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