Preview
Hüseyin Akbulut, MSc (2026). Sit-Up Test (1 Minute): Protocol, Norms and Application. Sporeus. Retrieved, October 30, 2026. https://sporeus.com/en/egzersiz-testleri-en/sit-up-test-1-minute/
Measures: Abdominal muscular endurance
Table of Contents
Difficulty: Easy | Category: Strength
Protocol
The 1-Minute Sit-Up Test is a classic field test measuring muscular endurance of the abdominal muscles (rectus abdominis, obliques). It is a core component of military tests and school programs.
Preparation: The participant lies supine on an exercise mat. Knees are bent at 90°, feet flat on the floor, an assistant holds the feet. Arms are crossed over the chest (not the hands-behind-head variation). A 5-minute general warm-up and light core activation are performed.
Test Procedure: When the stopwatch starts, the participant performs maximum sit-ups for 1 minute. In each repetition, elbows must touch the knees (full sit-up). The lower back must fully contact the floor on return. Rest is prohibited; slowing down is allowed but stopping is prohibited in some versions. Invalid reps (elbows not touching knees, back not touching floor) are not counted.
Data Recording: Valid sit-up count in 1 minute is recorded.
Post-Test: Core and lower back stretching. Results are compared to age and sex normative tables.
Formula
Performance = number of valid sit-ups in 1 minute
Equipment Required
exercise mat, kronometre, partner (to hold the feet)
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >49 reps/min | >43 reps/min |
| Good | 43-49 reps/min | 37-43 reps/min |
| Average | 35-42 reps/min | 29-36 reps/min |
| Below Average | 27-34 reps/min | 22-28 reps/min |
| Poor | <27 reps/min | <22 reps/min |
Practical Applications
The sit-up test is used in military standard fitness tests, physical education assessments, and rehabilitation program outcome measurement.
Limitations
The psoas major muscle is overworked; it does not isolate the pure abdominal muscle. May be contraindicated in individuals with lower back problems. Crunches may be preferred.
Related Tests: Plank Hold Test, Trunk Flexion Endurance Test, Side Plank Test
Sources: ACSM Guidelines, 2021; Golding LA et al., 2000, YMCA Fitness Testing Manual
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 1-Minute Sit-Up Test is a classic field test measuring muscular endurance of the abdominal muscles (rectus abdominis, obliques). It is a core component of military tests and school programs. Preparation: The participant lies supine on an exercise mat. Knees are bent at 90°, feet flat on the floor, an assistant holds the feet. Arms are crossed over the chest (not the hands-behind-head variation). A 5-minute general warm-up and light core activation are performed. Test Procedure: When the stopwatch starts, the participant performs maximum sit-ups for 1 minute. In each repetition, elbows must touch the knees (full sit-up). The lower back must fully contact the floor on return. Rest is prohibited; slowing down is allowed but stopping is prohibited in some versions. Invalid reps (elbows not touching knees, back not touching floor) are not counted. Data Recording: Valid sit-up count in 1 minute is recorded. Post-Test: Core and lower back stretching. Results are compared to age and sex normative tables. Formula
Performance = number of valid sit-ups in 1 minute
Equipment Required
exercise mat, kronometre, partner (to hold the feet)
