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.

靠牆靜蹲測試計算器

根據靠牆靜蹲維持時間評估您的腿部耐力

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靠牆靜蹲維持時間

分

秒

靠牆靜蹲測試計算器

靠牆靜蹲是一項簡單、無需器材的測試，用於衡量您的股四頭肌與臀肌能支撐負荷多久。輸入您最佳的靠牆靜蹲維持時間，本計算器會對照一般成人基準評估您的下肢耐力。用它來測試腿部耐力、追蹤雙腿變強的進步，並設定一個切合實際的下一個目標。

靠牆靜蹲是測試股四頭肌與下肢肌肉耐力的等長測試：背部緊貼牆面，大腿與地面平行，膝蓋呈90°，盡可能長時間維持。依成人粗略標準，少於30秒為較差，60秒左右為平均，超過2分鐘為優異。當動作走樣或臀部抬起時請停止。標準因年齡與性別而異，因此請記錄您自己的變化趨勢。

常見問題

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.

靠牆靜蹲測試計算器

常見問題

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