What does the wall sit test measure?

The wall sit test gauges static endurance of your lower-body muscles, mainly the quadriceps, by timing how long you can hold a seated position against a wall with thighs parallel to the floor. Longer holds reflect greater leg-muscle endurance.

How do I perform the wall sit test?

Slide your back down a wall until your knees and hips are bent at 90 degrees, thighs parallel to the floor, and start a timer. Hold until you must stop, then enter your time here to get a leg-endurance rating and where you rank.

What is a good wall sit time?

Times vary by age and fitness, but roughly 30–60 seconds is fair to average for many adults, over 60–90 seconds is good, and well-trained individuals can exceed two minutes. Use it to track your own progress as your leg endurance improves.

靠墙静蹲测试计算器

根据靠墙静蹲坚持时间评估您的腿部耐力

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靠墙静蹲坚持时间

分

秒

靠墙静蹲测试计算器

靠墙静蹲是一项简单、无需器械的测试，用于衡量您的股四头肌和臀肌能支撑负荷多久。输入您最佳的靠墙静蹲坚持时间，本计算器会对照一般成人基准评估您的下肢耐力。用它来测试腿部耐力、跟踪双腿变强的进步，并设定一个切合实际的下一个目标。

靠墙静蹲是测试股四头肌和下肢肌肉耐力的等长测试：背部紧贴墙面，大腿与地面平行，膝盖呈90°，尽可能长时间保持。按成人粗略标准，少于30秒为较差，60秒左右为平均，超过2分钟为优秀。当动作变形或臀部抬起时请停止。标准因年龄和性别而异，因此请记录您自己的变化趋势。

常见问题

What does the wall sit test measure?: The wall sit test gauges static endurance of your lower-body muscles, mainly the quadriceps, by timing how long you can hold a seated position against a wall with thighs parallel to the floor. Longer holds reflect greater leg-muscle endurance.
How do I perform the wall sit test?: Slide your back down a wall until your knees and hips are bent at 90 degrees, thighs parallel to the floor, and start a timer. Hold until you must stop, then enter your time here to get a leg-endurance rating and where you rank.
What is a good wall sit time?: Times vary by age and fitness, but roughly 30–60 seconds is fair to average for many adults, over 60–90 seconds is good, and well-trained individuals can exceed two minutes. Use it to track your own progress as your leg endurance improves.

靠墙静蹲测试计算器

常见问题

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