Evaluating your strength in the lower part of your body is an essential aspect of gauging your overall fitness level and identifying areas that need enhancement. Developing powerful glutes and legs is crucial for maintaining mobility and stability during exercises and in your everyday activities. This is why we consulted with a fitness expert who suggests effective exercises for assessing your lower-body strength. By doing so, you can establish a solid base that will enable you to excel in your workout routine.
1RM Back Squat Test
According to Katie Kollath, an ACE-CPT certified fitness expert and co-founder of Barpath Fitness, the most effective way to test your lower-body strength is through the one rep max barbell back squat test. This particular exercise will challenge the strength of your glutes, quadriceps, hamstrings, calves, and core.
How To Do It:
- Use a barbell with progressive weight increases to determine the maximum amount of weight you’re able to lift to perform one complete squat with solid form.
- Rest between each set to avoid fatigue impacting your results.
- Squatting one times your body weight falls under the category of “athletic and advanced strength.”
1RM Deadlift Test
“This will test your posterior chain strength, particularly in the hamstrings, glutes, and lower back,” Kollath tells us.
How To Do It:
- Use the same structure leading up to your one rep max as instructed above.
- Being able to deadlift 1.25 times or more of your body weight falls under the category of “athletic and advanced strength.”
Pistol Squat Test
Another excellent drill to assess lower-body strength is the pistol squat, which involves raising one leg while balancing and squatting on the other leg. It is important to ensure that the foot of the leg you are squatting on remains in contact with the ground throughout the movement. This exercise targets your hip flexors, quadriceps, glutes, calves, and tibialis.
“[The pistol squat] will test your strength on each limb,” Kollath points out. “[It] will also gauge your hip and ankle stability as well as hip flexor strength on the non-squatting [leg] as well.”
How To Do It:
- Complete as many pistol squats as possible on one leg.
- One to 5 reps on each leg is considered “advanced single-leg strength.”
Vertical Jump Test
The vertical jump test is a stellar indicator of power and explosivity in your legs, namely your glutes, quads, and calves.
How To Do It:
- Stand next to a marked wall.
- Jump as high as you’re able to.
- Measure the highest point you jump to with an outstretched arm.
- Complete a few practice jumps and note your best results.
- Males in the “advanced/athletic” category typically jump to 20 to 24 inches in height, while females in the same category usually hit 14 to 18 inches in height.
Sled Push Test
“This test is going to test the muscular endurance in your lower body,” Kollath explains. “[It] will assess overall lower-body power and strength, especially in the quads, glutes, and calves.”
How To Do It:
- Load a sled with weight.
- Push the sled across a distance as fast as you can, or measure the maximum amount of weight you’re able to push for a particular distance.
- Falling into the “advanced testing category” means you’re able to load the sled with 1 to 1.5 times your body weight and push the sled for 20 to 30 meters.
Hip Thrust Test
Strong glutes equals a strong lower body!
How To Do It:
- Load a barbell and progress toward a weight where you’re unable to perform the 4th rep.
- Position your upper back against the side of a stable workout bench and use a hip thrust pad.
- The barbell should rest on the tops of your thighs.
- Press your feet into the floor and extend your hips up until they’re parallel to the ground.
- Keep your chin tucked.
- Falling into the “athletic and advanced strength” category means you’re able to thrust 1.5 to 2 times your body weight.
Isometric Mid-Thigh Pull
“[The isometric mid thigh pull] tests maximal isometric force output of the lower body, which reflects overall lower-body strength,” Kollath tells us. “This is a maximal effort test that doesn’t require movement, reducing injury risk.”
How To Do It:
- Position a barbell at mid-thigh level.
- Pull upward as hard as you’re able to without actually lifting the barbell.
- Remain in this position as long as you’re able to before putting the barbell down.
- “Peak force” is generally achieved within 3 to 5 seconds. According to Kollath, most protocols recommend a 3-second max pull to achieve the highest force output.
- Two to 2.5 times your bodyweight falls into the “intermediate” category and 3 times your body weight is dubbed “advanced.”
“Since this test measures peak force rather than endurance, it’s key to focus on reaching maximum effort within a short timeframe,” explains Kollath. “There isn’t any weight lifted in the traditional sense. Instead, you pull against an immovable bar while force sensors or a force plate measure the amount of force you generate.”
Frequently Asked Questions About Lower-Body Strength Exercises
What are some effective exercise drills to test lower-body strength?
Here are seven exercise drills that can help you test your lower-body strength:
1. Squats
Squats are a great way to test your lower-body strength as they engage multiple muscle groups including quadriceps, hamstrings, and glutes.
2. Lunges
Lunges are effective in strengthening the legs and testing your balance and stability.
3. Deadlifts
Deadlifts work the entire posterior chain and are a good indicator of lower-body strength.
4. Step-Ups
Step-ups target the quads, hamstrings, and glutes and can help assess lower-body strength.
5. Leg Press
Leg presses are a machine-based exercise that can isolate and test the strength of your lower body.
6. Single-Leg Romanian Deadlifts
This exercise challenges your balance and targets the hamstrings, glutes, and lower back.
7. Box Jumps
Box jumps are a plyometric exercise that not only test lower-body strength but also power and explosiveness.
