Wall Sit Test & Norms
The wall sit test measures lower-body (quadriceps) muscular endurance. Slide down a wall to a 90° squat, hold as long as you can, and compare your time to adult norms.
How to do the test
Back flat on a wall, thighs parallel to the floor (knees at 90°), and hold as long as you can.
Rating scale
| Rating | Men | Women |
|---|---|---|
| Excellent | > 1:40 | > 1:00 |
| Good | 1:15–1:40 | 0:45–1:00 |
| Average | 0:50–1:15 | 0:35–0:45 |
| Below average | 0:25–0:50 | 0:20–0:35 |
| Very poor | < 0:25 | < 0:20 |
Hold times by sex. A fitness-testing reference for adults, not a clinical norm.
Frequently asked questions
What is a good wall sit time?
For men, holding past about 100 seconds is excellent and 50–75 seconds is average; for women, past 60 seconds is excellent and 35–45 seconds is average. Under ~25 seconds (men) or ~20 seconds (women) is very poor.
How do you do the wall sit test?
Stand with your back flat against a wall, then slide down until your thighs are parallel to the floor — knees and hips both at 90°, feet shoulder-width and flat. Start a timer and hold without sliding up or resting your hands on your legs. Stop when you break the position.
What does the wall sit measure?
Isometric endurance of the quadriceps (front-of-thigh muscles), with help from the glutes and calves. It's a quick, equipment-free test of leg-muscle staying power. These ratings are a widely-used fitness-testing reference for adults, not a peer-reviewed clinical norm.