Functional Lower Body Movement Tests

Functional Lower Body Movement Tests

The following tests assess functional leg movement skills using squats. Most people do squats improperly, increasing their risk of knee and back pain. Before you add weight-bearing squats to your weight training program, you should determine your functional leg movement skills, check your ability to squat properly, and give yourself a chance to master squatting movements. The following leg strength tests will help you in each of these areas.

These tests are progressively more difficult, so do not move to the next test until you have scored at least a 3 on the current test. On each test, give yourself a rating of 0, 1, 3, or 5, as described in the instructions that follow the last test.

1. Chair Squat Instructions

1. Sit up straight in a chair with your back resting against the backrest and your arms at your sides. Your feet should be placed more than shoulder-width apart so that you can get them under the body.

2. Begin the motion of rising out of the chair by flexing (bending) at the hips not the back. Then squat up using a hip hinge movement (no spine movement). Stand without rocking forward, bending your back, or using external support, and keep your head in a neutral position.

3. Return to the sitting position while maintaining a straight back and keeping your weight centered over your feet.

Your thighs should abduct (spread) as you sit back in the chair. Use your rear hip and thigh muscles as much as possible as you sit.

Do five repetitions.

Your rating: (See rating instructions that follow.)

2. Single-Leg Step-Up Instructions

1. Stand facing a bench, with your right foot placed on the middle of the bench, right knee bent at 90 degrees, and arms at your sides.

2. Step up on the bench until your right leg is straight, maximizing the use of the hip muscles.

3. Return to the starting position. Keep your hips stable, back straight, chest up, shoulders back, and head neutral during the entire movement.

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Do five repetitions for each leg.

Your rating: (See rating instructions that follow.)

3. Unweighted Squat Instructions

1. Stand with your feet placed slightly more than shoulder-width apart, toes pointed out slightly, hands on hips or across your chest, head neutral, and back straight. Center your weight over your arches or slightly behind.

2. Squat down, keeping your weight centered over your arches and actively flexing (bending) your hips until your legs break parallel. During the movement, keep your back straight, shoulders back, and chest out, and let your thighs part to the side so that you are “squatting between your legs.”

3. Push back up to the starting position, hinging at the hips and not with the spine, maximizing the use of the rear hip and thigh muscles, and maintaining a straight back and neutral head position.

Do five repetitions.

Your rating: (See rating instructions that follow.)

4. Single-Leg Lunge-Squat with Rear-Foot Support Instructions

1. Stand about three feet in front of a bench (with your back to the bench).

2. Place the top of your left foot on the bench, and put most of your weight on your right leg (your left leg should be bent), with your hands at your sides.

3. Squat on your right leg until your thigh is parallel with the floor. Keep your back straight, chest up, shoulders back, and head neutral.

4. Return to the starting position.

Do three repetitions for each leg.

Your rating:(See rating instructions that follow.)

Rating Your Functional Leg Strength Test Results

5points: Performed the exercise properly with good back and thigh position, weight centered over the middle or rear of the foot, chest out, and shoulders back; good use of hip muscles on the way down and on the way up, with head in a neutral position throughout the movement; maintained good form during all repetitions; abducted (spread) the thighs on the way down during chair squats and double-leg squats; for single-leg exercises, showed good strength on both sides; for single-leg lunge-squat with rear-foot support, maintained straight back, and knees stayed behind toes.

3 points: Weight was forward on the toes, with some rounding of the back; used thigh muscles excessively, with little use of hip muscles; head and chest were too far forward; showed little abduction of the thighs during double-leg squats; when going down for single-leg exercises, one side was stronger than the other; form deteriorated with repetitions; for single-leg lunge-squat with rear-foot support, could not reach parallel (thigh parallel with floor).

1 point: Had difficulty performing the movement, rocking forward and rounding back badly; used thigh muscles excessively, with little use of hip muscles on the way up or on the way down; chest and head were forward; on unweighted squats, had difficulty reaching parallel and showed little abduction of the thighs; on single-leg exercises, one leg was markedly stronger than the other; could not perform multiple repetitions.

0 points: Could not perform the exercise.

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