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What’s the Sit-Squat-Stand Fitness Test?

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We all remember those fitness tests we had to endure in elementary school. Maybe you liked them. Maybe you didn’t. But even as adults, we can’t seem to escape them since there’s a fitness test currently going viral on TikTok.

The Sit-Squad-Stand fitness test purports to measure people’s fitness levels, but does it work?

According to Jacob VanDenMeerendonk, DPT, a physical therapist who spoke with Well+Good, it’s not a measure of fitness so much as mobility.

But what’s the test? Those who attempt it begin in a standing position. Then, they must cross their arms in front of their body, place each hand on the opposite shoulder, and lower themselves into a seated position before rising again—all without the use of their hands.


Can you pass this fitness test?#fitover40 #fun #fitnesstest

♬ original sound - JAD

According to VanDenMeerendonk, the move doesn’t test fitness but it does gauge mobility.

“Being able to stand to sit to stand from the floor without the use of your hands tells me as a physical therapist that this person has great lower body mobility, body control, core strength, and balance,” VanDenMeerendonk told Well+Good. 

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This level of mobility can help reduce lower back pain, help runners and other athletes prevent injury, and just generally improve movement levels. While not “passing” the test doesn’t mean there’s an issue with your fitness, it could mean you might want to try out some mobility exercises.

Abbey Ryan Abbey Ryan
Abbey Ryan is a storyteller, preferably of stories in written form. Across the 5 years of her professional writing career, her work has been featured in The Chicago Tribune, Amazon, The Medical News Today, and more. When she's not writing (which is rare), she's likely traveling, painting, or on the hunt for a good snack. Read Full Bio »
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