A field sport athlete may need to track single-leg lower-limb strength without using a heavy barbell setup. A gym client may need a practical way to compare left and right lower-limb capacity. A general fitness client may use the movement to monitor progress in a functional sit-to-stand pattern.
The Sit To Stand – Single Leg Repetition Maximum Test provides a controlled way to assess unilateral lower-limb strength using a consistent seat height, foot position and loading setup. Rather than requiring a true 1RM attempt, the test can be performed using a submaximal repetition maximum, such as a 3RM, 5RM, 8RM or 10RM. The load and reps are then entered into Measurz to calculate the estimated 1RM.
The result is useful for strength tracking, but it should not be interpreted as a complete measure of balance, mobility, lower-limb function, falls risk, running performance, jumping ability, injury risk or return-to-sport readiness.
The Sit To Stand – Single Leg Repetition Maximum Test measures the heaviest load a client can complete for a defined number of repetitions using one leg to stand up from a seated position.
Depending on the protocol, this may be a 3RM, 5RM, 8RM, 10RM or another repetition maximum. The repetition target should be clearly recorded.
The test may be performed using:
Bodyweight single-leg sit to stand
Goblet-loaded single-leg sit to stand
Dumbbell-loaded single-leg sit to stand
Weighted vest single-leg sit to stand
Box-based single-leg sit to stand
Other standardised loaded setup
In Measurz, the professional records the load, completed repetitions and side tested. Measurz then calculates the estimated 1RM from that result. This estimated 1RM can be used to monitor progress over time, compare sides and guide loading decisions.
If the client performs a true single-repetition maximum, the result should be labelled as a directly measured 1RM. If the result is calculated from a submaximal load and repetitions, it should be labelled as an estimated 1RM.
This test is used to assess unilateral sit-to-stand strength, compare sides and track strength changes over time.
It may be useful for athletes, gym clients, general fitness clients, older adults and lower-limb strength programmes where a single-leg sit-to-stand pattern is a meaningful monitoring variable.
It is especially useful when the professional wants a strength estimate without requiring a true maximal 1RM attempt. A submaximal RM test can be more practical for many clients while still giving a useful estimated 1RM through Measurz.
The test measures single-leg sit-to-stand performance under the selected setup.
It may reflect:
Unilateral lower-limb strength
Quadriceps, glute and hip contribution
Side-to-side strength difference
Sit-to-stand control
Load tolerance
Control through the selected ROM
Pain or symptom response
Estimated 1RM progress across training blocks
It does not measure complete lower-limb function, isolated quadriceps strength, isolated glute strength, balance capacity, falls risk, running performance, jumping ability, injury risk or sport readiness on its own.
This test may be useful for field sport athletes, gym clients, general fitness clients, older adults, lower-limb strength clients and people completing unilateral lower-limb training.
It may not be appropriate when the client cannot stand from the selected seat height safely, cannot control the tested limb, has unacceptable pain during the movement, cannot use a consistent ROM, or is not ready for maximal or near-maximal repetition testing.
Stable box, bench or chair
Load such as dumbbell, kettlebell, weight vest or other standardised resistance
Measurz for recording load, reps, side and estimated 1RM
Optional metronome
Optional video
Optional seat-height marker
Optional support rail if using a supported version
Choose the single-leg sit-to-stand setup
Decide whether the test will use bodyweight, goblet load, dumbbells, weighted vest, box height, bench height or another clearly defined setup.
Record the setup
Record seat height, side tested, foot position, free-leg position, load position, footwear, use of arm support, ROM, tempo and whether full sitting contact is required.
Choose the repetition target
Select the repetition maximum target, such as 3RM, 5RM, 8RM or 10RM. Use the same target for retesting where possible.
Define valid ROM
Set a clear start and finish range. A valid repetition should include controlled sitting or box contact, a full stand, stable foot position, no major knee collapse, no push-off from the non-tested leg and no unacceptable use of the arms unless support is intentionally part of the protocol.
Warm up
Complete light warm-up sets on each side. Increase load gradually before testing if using external load.
Test one side at a time
Choose the testing order and keep it consistent. Allow adequate rest between attempts and sides.
Perform the test
Ask the client to complete the selected repetition maximum with controlled movement and the defined ROM.
Stop the attempt
Stop when the client reaches the target reps, cannot complete another valid rep, loses balance, loses ROM, uses unacceptable compensation, reports limiting symptoms or cannot maintain control.
Record the maximum successful set
The score is the heaviest load completed for the target repetition range with acceptable technique, ROM and balance.
Enter load and reps into Measurz
Record the completed load, repetitions and side tested in Measurz. Measurz calculates the estimated 1RM from the entered result.
Record the load, reps, side tested and exact single-leg sit-to-stand setup. Measurz uses the completed load and reps to calculate the estimated 1RM.
The estimated 1RM should be interpreted as an estimate, not the same as a directly tested 1RM. If a true 1RM was performed, label it as directly measured. If the result comes from a submaximal load and repetitions, label it as estimated.
Interpretation should include:
Absolute load
Completed repetitions
Estimated 1RM
Side-to-side comparison
Seat height
Foot position
ROM
Tempo
RPE
Pain or symptoms
Balance errors
Compensations
Previous baseline
A lower estimated 1RM on one side may suggest reduced single-leg sit-to-stand performance under the tested setup, but it does not identify the cause. Pain, fatigue, balance, ankle mobility, hip control, knee comfort, seat height, confidence, recent training and technique may all influence the result.
No universal normative value should be applied across all single-leg sit-to-stand setups and populations. Results vary by seat height, foot position, external load, body size, support use, ROM, tempo, training history and whether the 1RM is directly measured or estimated.
Use baseline comparison, side-to-side comparison and progress across sessions as the primary benchmarks.
A noticeable side-to-side difference should be interpreted alongside symptoms, movement quality, training history, balance, mobility and related lower-limb strength findings. It should not be used as a strict pass/fail rule.
Because balance and seat height can limit performance before pure maximal strength is reached, estimated 1RM values should be interpreted as single-leg sit-to-stand performance estimates rather than complete lower-limb strength measures.
Common errors include changing seat height, changing foot position, bouncing from the seat, using the non-tested leg for assistance, excessive trunk swing, knee collapse, losing balance, using arm support inconsistently, changing tempo, testing while fatigued, not recording symptoms and comparing different seat heights directly.
A common recording error is failing to distinguish between a directly measured 1RM and an estimated 1RM. When load and reps are entered into Measurz, the result should be described as an estimated 1RM unless a true 1RM was directly tested.
The main limitation is that the test measures loaded single-leg sit-to-stand performance only. It does not fully assess balance, mobility, gait, jumping, running, lower-limb injury risk or sport readiness.
Use this test to monitor unilateral lower-limb strength, compare sides, guide training loads and track response to lower-limb strengthening programmes.
The estimated 1RM can help track progress across training blocks, adjust loading and compare left-right differences when the same setup is repeated.
It is most useful when interpreted alongside squat, split squat, leg press, hop testing, ankle ROM, balance, lower-limb symptoms and movement quality.
Record protocol type, seat height, side tested, foot position, free-leg position, load position, footwear, support use, ROM, tempo, load, reps, RM target, estimated 1RM, RPE, pain score, symptom location, balance errors, compensation notes, reason for stopping and retest date.
Useful notes include shortened ROM, knee collapse, trunk swing, non-tested leg assistance, foot movement, balance loss, pain-limited stop, tempo failure, fatigue-limited attempt, side-to-side difference or seat-height change.
The key Measurz workflow is:
Enter the completed load
Enter the completed reps
Enter the side tested
Review the estimated 1RM calculated by Measurz
Record setup, ROM, symptoms, RPE, balance errors and compensations
Use the same protocol for retesting
It measures loaded single-leg sit-to-stand performance under the selected setup.
The professional enters the completed load and reps into Measurz. Measurz uses this information to calculate the estimated 1RM.
Not unless the client completed a true 1RM. If the result is based on load and multiple repetitions, it should be labelled as an estimated 1RM.
Yes. Side-to-side comparison is one of the most useful parts of this test.
Yes. Seat height strongly affects difficulty and must be repeated for meaningful retesting.
Yes. Balance errors, foot movement, non-tested leg assistance and compensation notes should be recorded.
No. A 3RM, 5RM, 8RM or 10RM may be more appropriate for many clients. Measurz can use load and reps to estimate 1RM.
The Sit To Stand – Single Leg Repetition Maximum Test measures unilateral sit-to-stand performance.
Measurz calculates the estimated 1RM from the recorded load and reps.
Seat height, side, foot position and ROM must be repeated for meaningful retesting.
Do not treat an estimated 1RM as the same as a directly measured 1RM.
Do not treat the result as a complete lower-limb, balance or readiness profile.
Record load, reps, side, setup, ROM, symptoms, RPE, balance errors and compensations in Measurz.
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Jukic, I., et al. (2023). Maximal number of repetitions at percentages of the one repetition maximum: A meta-regression and moderator analysis of sex, age, training status, and exercise. Sports Medicine, 53, 2281–2302.
Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 48(4), 765–785.
