To perform the correct movement, the exerciser stands straight with both legs shoulder-width apart, pushes the hips back and lowers the body like sitting on a chair. It is necessary to keep the chest open, knees aligned with the toes and lower them until the thighs are almost parallel to the ground before using force from the heel to stand up.
You should maintain a stable speed for 60 seconds instead of performing too quickly from the beginning, which can cause fatigue in the middle.
The total number of controlled squats in 60 seconds simultaneously reflects the strength and endurance of the lower body. Less than 15 squats in 60 seconds shows that the physical strength of the lower body needs to be improved. The level of 15 - 25 times is considered below average, while 25 - 35 times reflects quite good functional strength.
If performed from 35 - 45 times, the exerciser is assessed as having good endurance and body control ability. Over 45 times shows that the lower body's fitness is at a very good level compared to the age group.
Achieving 35 or more technical squats in 60 seconds reflects strength and endurance above average. 45 or more squats show very good fitness.
