An effective way to assess lower body strength is a squat. In this exercise, a one rep squat maximum will be used to measure lower body strength. Begin this exercise with your feet shoulder width apart, your knees should be aligned with your toes and lower back neutral. A warm up will consist of light resistance with 8 to 10 repetitions. After the warm up, rest for a period of 1 minute. After the warm up, add 30 to 40 lb or 10 to 20% of load and attempt three to five repetitions. Rest for a period of 2 minutes and repeat adding the weight. This is continued until you can no longer squat with the weight three to five repetitions.