There are many reasons for having strong lower body muscles. They affect many aspects of our life, including the level of resistance and the quality of our posture. There are several ways to measure lower body strength at home. Record all the measurements and do the tests often. This will help you track the progress you make in your exercise routine. Measure your lower body strength before starting a workout and then continue measuring from week to week to track your progress.
Steps
Method 1 of 3: Standard Squat Test
Measuring your lower body strength before starting a workout will allow you to establish a starting point and observe your progress. This standard squat test will help you gauge your lower body strength.
Step 1. Stand with your back straight against a wall
Keep your feet about 30cm away from the wall and the same distance as shoulder width apart.
Step 2. Bend your knees and slide along the wall until you are in the squat position
Make sure you keep your lower back close to the wall, without arching yourself. Pay attention to your knees so that they are well aligned above your toes.
Step 3. Continue sliding while holding the squat until you are in a comfortable position with no tension in the knee joints
Hold this position for a minute or until you can hold it properly.
Step 4. Repeat the test two more times and mark the highest result obtained
Give yourself adequate rest periods between tests to avoid overloading your legs and to allow for recovery.
Step 5. Note how long you managed to hold the squat position
- If you have held the squat with correct posture for less than 20 seconds, your legs are quite weak.
- If you've held the squat for between 20 and 35 seconds, your leg strength is average.
- If you have been holding the squat for more than 35 seconds, you have a lot of strength in your legs.
Method 2 of 3: Alternate Squat Test
Try an alternate version of the wall test, the chair squat. A chair squat will help you gauge your lower body strength without wall support. Use a chair or bench that allows your knees to form a right angle when you sit down.
Step 1. Stand in front of the chair with your back to it and with your feet shoulder-width apart
Step 2. With your hands on your hips, bend down as if you were going to sit on the chair
Step 3. Touch the chair lightly and then return to your feet
Repeat the squats until you feel fatigue and can no longer do them in the correct position
Step 4. Write down the number of squats you managed to do
- If you've done less than 10, your legs are pretty weak.
- If you've done 10 to 20 squats, your leg strength is average.
- Your legs are strong if you can do 20 to 30 squats.
- If you've managed to do more than 30 squats, your legs are in great shape.
- Taking note of how many squats you can complete will help you gauge how much lower body strength has increased after exercising. Repeat this test periodically.
Method 3 of 3: Vertical Jump Test
Take a vertical jump test to measure explosive leg strength. You need a high wall and space to jump and land safely.
Step 1. Determine the height you reach while standing still
Stand sideways perpendicular to the wall. Use the hand closest to the wall to reach the maximum height and write it down.
Step 2. Stand about 6 inches away from the wall
Use both arms and legs to help propel your body upward, jump as high as you can and touch the wall when you reach the highest point. Mark where you hit the wall.
Step 3. Measure the distance between the height you reach by standing still and the height you reach by jumping
- A distance of less than 20 cm indicates little strength in the legs.
- If the distance is between 20 and 50 cm, the strength of your legs is medium.
- Over 50 cm indicates that you have a lot of strength in your legs.
Advice
- Contract your abdominal muscles during exercises to keep your back straight and to avoid injury.
- As you perform the wall squat test, consider keeping a chair close at hand in case of loss of balance.
