Side Ramp Strength Test
The side ramp strength test is a simple test of core muscle strength and endurance. The test requires participants to hold an elevated side ramp position for as long as possible. There is a similar plank fitness test.
test purpose: The side ramp test measures the control and endurance of the lateral core stabilizing muscles.
equipment required: flat and clean surface, stopwatch, recording sheets, pen.
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform a practice and an appropriate warm-up. See more details of pre-test procedures.
procedure: The aim of this test is to hold an elevated position for as long as possible. The subject lays on their right side, the upper body supported off the ground by the right elbow and forearm. The legs are straight, with the left foot (top) in front of your right foot. The hip is lifted off the floor so that the elbow and feet support the body, creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The test is over when the subject is unable to hold the back straight and the hip is lowered. After five minutes rest, the other side is tested.
scoring: The score is the total time completed for each side. Compare the performance on the two sides. The table below indicates guideline rating scores for both males and females.
| Rating | Time (seconds) |
|---|---|
| Excellent | > 90 |
| Good | 75 to 90 |
| Average | 60 to 75 |
| Poor | < 60 |
advantages: this test is simple to perform, with minimal costs and can be self-administered.
disadvantages: the determination of when failure occurs is a subjective measurement.
comments: When repeating the test, make sure that the same side is tested first to control for previous fatigue.
Similar Tests
- Plank Fitness Test — hold the plank position for as long as you can.
- Isometric Push-Up Hold Test — hold the lowered 'down' push-up position for as long as possible.
- Isometric Push-Up Test — hold the push-up position for up to 40 seconds.
- Trunk Stability Push-Up Test — push up from the ground while keeping the body straight with no sagging.
Related Pages
- There is a similar fitness exercise called the Side Bridge
- Other Strength Endurance Tests
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