22 lines
1.5 KiB
Markdown
22 lines
1.5 KiB
Markdown
### Exercises and Assessments
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Below are the selected exercises for each muscle group, along with how to assess if your strength is above or below average. These are based on general fitness norms and may vary by individual factors like age and fitness level.
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#### Quadriceps
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- **Exercise:** Wall Sit Hold – Sit with your back against a wall, thighs parallel to the ground, and hold the position.
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- **Assessment:** Hold for more than 60 seconds to be above average, less than 60 seconds to be below average.
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#### Hamstrings
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- **Exercise:** Single-Leg Bridge Hold – Lie on your back, one foot flat, lift the other leg straight, and hold your hips up.
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- **Assessment:** Hold for more than 23 seconds per leg to be above average, less than 23 seconds to be below average.
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#### Glutes
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- **Exercise:** Glute Bridge Hold – Lie on your back, knees bent, feet flat, lift hips to form a straight line, and hold.
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- **Assessment:** Hold for more than 30 seconds to be above average, less than 30 seconds to be below average.
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#### Calves
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- **Exercise:** Single-Leg Standing Calf Raises – Stand on one leg, raise your heel off the ground, and lower back down, repeating until failure.
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- **Assessment:** For males, more than 37 reps is above average, less than 37 is below; for females, more than 31 reps is above, less than 31 is below.
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#### Adductors
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- **Exercise:** Horse Stance Hold – Stand with feet wide, thighs parallel to the ground, and hold the position.
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- **Assessment:** Hold for more than 60 seconds to be above average, less than 60 seconds to be below average. |