Major Muscle Pair being tested: Hamstrings and Quadriceps

Starting Position:

• Hang on a wall in water sufficiently deep that you can not stand.
• Do not allow the elbows to be on top of the wall if possible. Just hold on with the hands. Keep the abdomen touching the wall.
• Bring one foot up so that the heel touches the buttocks or is as close as flexibility allows.

Water Depth: deep water

Safety Tips:

• Keep the abdomen against the wall as much as possible throughout the test.
• Do not hyper-extend the knees and be careful the toes do not hit the wall.

Movement: Heels are brought up to the buttocks and then the leg is straightened as quickly and often as possible throughout the test. Legs are kept in opposite position and moving in opposite directions at all times. Right up/left down, then left up/right down. Feet never stop moving.

Count: Each time a heel comes to the buttocks, count one. Right up equals one, then left heel up equals another one.

Duration of Test: One minute