Trunk and abdominal endurance are important for many activities, including running, lifting, field sport, occupational tasks, gym training, repeated floor-to-stand transitions and general physical capacity.
The Sit Up Test is a simple way to assess repeated trunk flexion endurance using minimal equipment. It is widely used in fitness testing, tactical testing, sport screening and general physical assessment.
The result should be interpreted as a trunk flexion endurance measure, not as a standalone measure of “core strength” or a diagnostic tool for back pain. Stronger interpretation comes from baseline comparison, standardised protocol, symptoms, movement quality and related trunk, hip and functional tests.
Test name: Sit Up Test
Alternative names: 1-Minute Sit Up Test, Abdominal Endurance Test, Trunk Flexion Endurance Test
Category: Trunk and abdominal muscular endurance
Primary score: Number of valid repetitions
Common test duration: 60 seconds
Optional scores: Cadence, symptoms, movement quality, reason for stopping
Best suited to: Fitness clients, athletes, tactical populations and general endurance monitoring
Key limitation: Results vary greatly depending on protocol, foot anchoring, hand position, cadence and repetition standard
Flat non-slip surface
Exercise mat
Stopwatch or Measurz stopwatch
Optional Measurz metronome to standardise cadence
Optional Measurz rep counter to count valid repetitions
Optional assistant to hold timing or observe technique
Optional Measurz notes field to record symptoms, compensations and stopping reason
MAT tools such as Anker, Gripper or Muscle Meter for related trunk, hip or lower-limb strength profiling where relevant
Measurz platform for recording repetitions, test duration, protocol, symptoms and retest comparison
The client lies on their back on a mat.
Knees are bent to a standardised angle, commonly around 90 degrees.
Feet position is standardised. Record whether feet are anchored, unanchored or lightly supported.
Arm position is standardised. Common options include arms crossed over the chest, hands at temples, hands sliding to knees, or another defined position.
Explain the repetition standard before starting.
Start the timer.
The client performs controlled sit ups, lifting the trunk to the required endpoint.
The client lowers under control to the start position.
Count only valid repetitions that meet the agreed standard.
Continue until the time limit is reached, the client stops, technique breaks down, symptoms become intolerable, or the assessor stops the test for safety.
Record the total number of valid repetitions.
Record:
Total valid repetitions
Test duration
Arm position
Foot position
Whether feet were anchored
Repetition standard
Cadence or pace
Symptoms or pain
Movement quality
Compensations
Reason for stopping
Retest date
A higher repetition count generally suggests better trunk flexion muscular endurance under that specific protocol.
However, interpretation should consider:
whether the feet were anchored
whether hip flexors contributed strongly
trunk range used
cadence
fatigue
body size
recent training
symptoms
movement control
breathing strategy
whether the same protocol was used at retest
The Sit Up Test should not be used alone to diagnose back pain, identify spinal capacity or determine sport or work readiness.
1-minute sit-up norms vary by source and protocol. Age- and sex-based tables are commonly used, but they are only useful when the testing method closely matches the method used to create the norms.
Commonly reported 1-minute adult reference examples include:
Younger adult men often average around the mid-30s to high-30s repetitions in some 1-minute sit-up norm tables.
Younger adult women often average around the high-20s to low-30s repetitions in some 1-minute sit-up norm tables.
Scores typically reduce with age in many published fitness norm tables.
Scores above approximately 40–50 repetitions in younger adults are often classified as strong to excellent in common 1-minute sit-up charts, depending on age, sex and protocol.
These values should be treated as broad field references only.
The most useful comparisons are usually:
the client’s own baseline
change over time
side-by-side comparison with other trunk endurance tests
relationship to symptoms, function and training goals
consistency of protocol between tests
Use these broad ranges only when the protocol is standardised and the client is performing a 60-second test with consistent repetition criteria:
Excellent trunk flexion endurance: 40+ controlled repetitions
Good: 30–39 repetitions
Moderate: 20–29 repetitions
Developing: 10–19 repetitions
Low current trunk flexion endurance profile: under 10 repetitions
For trained populations, tactical groups or athletes, expectations may be higher.
For older adults, clients with symptoms, post-injury presentations or lower training exposure, interpretation should be more individualised.
The Sit Up Test is widely used as a field measure of trunk flexion muscular endurance.
Reliability improves when the protocol is tightly standardised, including:
test duration
arm position
foot position
repetition endpoint
start and finish position
cadence
verbal encouragement
rest rules
valid repetition criteria
Validity depends on what the test is intended to represent. The test reflects repeated trunk flexion performance under a specific protocol, but it is not a complete measure of core function.
It does not directly measure:
anti-extension endurance
rotational control
bracing ability
spinal stability
lifting capacity
pain mechanism
sport readiness
work readiness
For a more complete trunk profile, combine it with other tests such as plank holds, side bridge endurance, trunk extensor endurance, loaded carry tests, hip strength tests and functional movement tasks.
Common errors include:
changing the protocol between tests
comparing anchored and unanchored versions
counting partial repetitions
using momentum
pulling on the head or neck
allowing excessive hip flexor dominance without noting it
changing cadence
not recording symptoms
comparing results to norms from a different protocol
using the test as a diagnosis
Limitations include:
strong influence from hip flexors
technique-dependent scoring
possible discomfort in some clients with back, neck or hip symptoms
limited transfer to all “core” tasks
normative values vary by protocol
results may be influenced by body size and limb proportions
repeated trunk flexion may not suit every client
The Sit Up Test can help:
assess trunk flexion endurance
track endurance change over time
compare baseline and retest performance
monitor general fitness progress
support sport or tactical fitness profiling
identify whether trunk endurance may need more detailed assessment
compare with other trunk and hip endurance measures
It is most useful when used as part of a broader profile that may include:
plank endurance
side bridge endurance
trunk extensor endurance
hip flexor strength
hip adductor and abductor strength
lower-limb strength tests
running, jumping or sport-specific tasks
In Measurz / MAT, record:
test name
test duration
repetitions
protocol variation
arm position
foot position
whether feet were anchored
cadence or metronome setting
symptoms
pain score
compensations
reason for stopping
retest date
The Measurz stopwatch can standardise the 60-second test duration. The Measurz metronome can help standardise cadence where required, and the rep counter can support consistent repetition counting.
Use the notes field to record whether the client used momentum, neck pull, reduced range, foot anchoring or altered breathing. This makes retesting more accurate and improves interpretation over time.
MAT tools such as Anker, Gripper or Muscle Meter may be used alongside this test where broader trunk, hip or lower-limb strength profiling is required.
Plank Test
Side Plank Test
Trunk Extensor Endurance Test
Push Up Test
Sit To Stand - 30 secs
Wall Sit Test
Dead Hang
Hip Flexion Strength
Isometric Trunk Testing
Single-Leg Calf Raise Endurance Test
It measures repeated trunk flexion endurance, with contribution from the abdominal muscles and hip flexors.
The most common field version is 60 seconds, but other durations exist.
It depends on the protocol. Anchoring the feet can change muscle contribution and usually makes the test easier, so it must be recorded and kept consistent.
This depends on age, sex, training background and protocol. Around 30–40 controlled repetitions in 60 seconds is often considered a solid general adult field score, but baseline comparison is usually more useful.
No. It can support endurance assessment, but it does not diagnose back pain or identify the cause of symptoms.
A metronome can improve standardisation, especially when retesting. If used, record the cadence.
Common invalid reasons include incomplete range, excessive momentum, failure to return to the start position, pulling on the head or using an unapproved technique.
Retesting every 4–6 weeks is often practical for monitoring training change, provided the same protocol is used.
The Sit Up Test measures trunk flexion muscular endurance.
The most common field version is a 60-second repetition test.
Protocol consistency is essential.
Foot anchoring, cadence and valid repetition standards strongly influence results.
Norms are only useful when the protocol matches.
Baseline and retest comparison are often the most useful interpretation method.
Measurz can help standardise timing, cadence, repetition counting and progress tracking.
BrianMac Sports Coach. (n.d.). Sit-ups test. https://www.brianmac.co.uk/situptst.htm
Cooper Institute. (2013). Physical fitness assessments and norms for adults and law enforcement. Cooper Institute.
Golding, L. A., Myers, C. R., & Sinning, W. E. (1989). Y’s way to physical fitness: The complete guide to fitness testing and instruction (3rd ed.). Human Kinetics.
López-Samanes, Á., et al. (2022). Factorial and construct validity of sit-up test of different durations to assess muscular endurance of police students. Sustainability, 14(20), 13630. https://doi.org/10.3390/su142013630
Topend Sports. (n.d.). Sit-up test calculator: 1 minute abdominal fitness assessment. https://www.topendsports.com/testing/tests/home-situp.htm
