Runner’s Test: How Fit Are You?

Fitness  |  October 26, 2016
  • Quads
    1 / 5 Quads

    Stand against wall with feet shoulder-width apart. Get into sitting position with thighs parallel to ground and weight on heels.

    Your quads are weak if… you struggle to hold this pose for at least 30 seconds.

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  • Core
    2 / 5 Core

    Get into plank position on mat with tightened core and elbows on ground. Hips should be aligned with shoulders. (Also read: How to Do a Perfect Plank)

    Your core is weak if… you struggle to hold this pose for at least 30 seconds.

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  • Glutes
    3 / 5 Glutes

    Facing full-length mirror, stand with feet wide apart. Squat as low as you can, hands balled in front of chest. Do five squats and observe your heels and knees.

    Your glutes are weak if… your heels raise, or if your knees buckle inwards or point outwards as you squat. (Learn the right way to do squat exercises!)

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  • Ankles
    4 / 5 Ankles

    With hands on hips, stand on left leg and bend right knee at 90 degrees towards chest. Keep core tightened. Hold for as long as you can, then switch sides.

    Your ankles are weak if… you struggle to hold this pose for 20 seconds on each side.

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  • Hamstrings
    5 / 5 Hamstrings

    Sit upright on mat with toes flexed. Straighten arms and reach forward as far as you can.

    Your hamstrings are weak if… you can barely touch your shins.

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