Aspire lower-body capacity
One-minute sit-to-stand.
A repeatable lower-body capacity test with published age- and sex-specific percentiles - a stronger evidence choice than invented free-squat ratings.
Compare your repetitions.
Use a stable 43-46 cm armless chair, full standing extension and controlled seat contact on every repetition.
Free report
Email your percentile comparison and retest notes.
Result:
Test standard
Use the same chair height, footwear, arm position and instruction when retesting. Do not count partial stands or uncontrolled drops.
Public evidence
2025 age- and sex-specific percentile study
Original one-minute sit-to-stand reference study
Why this replaces free-squat norms.
Free bodyweight squat counts vary with depth, stance, balance and judging. The one-minute sit-to-stand has a fixed endpoint and published percentiles. The cited 2025 norms come from 499 healthy Chilean adults, so ethnicity, chair geometry and activity level may affect comparison.