Evaluation of maximal lower body strength using the one-repetition maximum squat protocol.
1RM Squat Test
Test Objective
To determine the maximum load an athlete can lift a single time (1 repetition) during a full Squat with proper technique. It is a direct indicator of the maximal strength of the leg muscles (quadriceps, hamstrings, glutes).
Test Protocol
Required Equipment:
Secure squat rack
Olympic barbell
Adjustable weights
Stopwatch (optional)
Weightlifting belt (if necessary)
Spotter or coach for safety
Execution Sequence:
General warm-up: 5 to 10 minutes of light cardio.
Specific warm-up:
1 set of 8-10 repetitions at 40-50% of the estimated load.
1 set of 3-5 repetitions at 60-70%.
1 set of 1-3 repetitions at 80-90%.
1RM Attempt:
Gradually increase the load (5 to 10%) until reaching the maximum load the athlete can lift a single time with perfect execution.
Allow 2 to 3 minutes of rest between attempts.
Stop the test if:
The athlete fails two consecutive attempts.
The technique becomes incorrect or unsafe.
Validity Criteria
Squat performed with a full range of motion: hips descend below the knee line.
Straight back, without excessive rounding.
No bouncing or external assistance.
Controlled ascent without losing posture.
1RM Calculation (Optional)
If you do not wish to attempt an actual one-repetition maximum, you can estimate it using submaximal loads.
Estimation Formula (Brzycki):
1RM = Lifted load / [ 1.0278 - (0.0278 × number of repetitions) ]