Single leg isometric wall squat

The isometric squat is an excellent exercise for toning the entire lower body. Muscles involved are: the gluteus maximus, responsible for hip movement, the quadriceps and hamstrings that work together to flex and extend the legs. Isometrics is a technique based on exerting tension on muscles without any movement.

• Required Material: A smooth wall, anti-slip surface to prevent slipping and a stopwatch.

• Procedure: The test consists of holding the isometric squat position with one leg without separating the back from the wall for as long as possible. One foot separated about 2 ft (60 cm) from the wall at the corresponding shoulder width, forming a 90º angle and the knee over the ankle. The other leg will be fully extended as shown in the illustration. Arms must be outstretched on both sides, although sometimes it is allowed to have arms outstretched in front. During the test it is important that the subject constantly keeps the core active and avoids placing the hands on the legs so as not to bend the spine. The test can be performed in sport shoes or barefoot to avoid slipping.

• Assessment: Measured in seconds. The subject have a maximum of 3 attempts. In Fisicalcoach,) the best result, as well as the mean or the median can be registered.