2 Minute Air Squat Test

Strength Endurance, More repetitions is better

The 2 Minute Air Squat Test measures strength endurance of the lower limbs by measuring how many air squat repetitions are possible for an individual in a 2 minute time frame.

Equipment Required: Stopwatch, flat non-slip surface


  1. Participant performs a short warm-up following a RAMP protocol.
  2. Participant stands with their feet shoulder width apart and toes pointed slightly outwards. Arms should be out directly in front of you with shoulder blades squeezed together and core muscles should be engaged also.
  3. Participant starts the timer.
  4. Participants lower their body by bending their knees and hips simultaneously, as if they were sitting back into a chair. Participant must at least reach parallel in depth (hips at the same height as their knees).
  5. Participant then pushes through the floor to re-extend their knees and hips to return back to the starting position, maintaining tension in their core at all times. This is one repetition.
  6. Participant continues to repeat this movement as many times as they can until the 2 minutes has elapsed.
  7. Participant inputs the total number of repetitions they performed in the 2 minute window into SharedGoals by clicking on the green “Add score” button.