I'm Ryan George, and this is muscular endurance tests for the lower body. When you are starting an exercise program, it's sometimes helpful to have a reference point so you know where you are starting and then later on you can reassess and see how you've progressed. So one of the best tests for lower body endurance is a squat. A squat is one of the simplest most straightforward exercises you can do. It's also one of the best exercises that you can do. All you have to have for the test itself is to have a chair or a step or something to sit on. So when you're doing this, you basically set the chair or the step right behind you and you do a regular body weight squat. So with the squat you want to make sure your feet are about hip width apart, maybe a little bit wider, your toes are pointed straight ahead and you sit straight back. When you are sitting back, you're going to lean forward a little bit, that's fine, you are also sitting straight back. As you touch the step, you drive straight back up and that will be one repetition. So for the most basic squat test, all you're going to do is test how many repetitions you can do. So you just go straight down, you touch the step or touch the chair and you go straight back up and you just keep doing that until you start to fatigue. So once fatigue sets in, then you stop and you take that number down. So it varies based on age and based on gender, but you want to be able to do at least 20 if not more. If you do 20 or more, that's really good and if you can't then you just want to work up towards that. So the great thing about the test is that you can check another month, two, three months down the road and hopefully if you've been on a regular exercise program, your number of squats will have gone up.