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.

深蹲測試計算器

評估你的下肢肌肉耐力

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一分鐘深蹲次數

60秒內的徒手深蹲，大腿與地面平行，例如 35

深蹲測試計算器

徒手深蹲測試是一種無需器械、衡量腿部耐力的簡單基準，廣泛用於體能評估與居家訓練。輸入你一分鐘內能做的深蹲次數，本計算器會對照一般成年人標準為你評級。用它來檢驗腿部耐力、追蹤進步並設定下一個目標次數。

一分鐘深蹲測試用於評估股四頭肌、臀肌與腿後肌等下肢的肌肉耐力。雙腳與肩同寬站立，下蹲至大腿與地面平行後完全站起，以平穩且受控的節奏持續60秒。以成年人為粗略參考，少於20次為較差，30–39次為一般，超過50次為優秀。標準會因年齡與性別而不同，因此請關注自身的變化趨勢。

常見問題

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.

深蹲測試計算器

常見問題

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