Core Muscle Strength and Stability Test Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Ab Workouts Core Muscle Strength and Stability Test By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on September 20, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print Ben Goldstein Table of Contents View All Table of Contents The Test Conducting the Test Interpreting the Results About the Test Design How can you know how strong your core muscles are and whether you are improving with training? There are many exercises and movement patterns available for developing strong abs and building core strength, but few methods are offered for evaluating that strength. Sports Coach Brian Mackenzie offers the following test for core muscle strength and stability as a way to determine your current core strength and gauge your progress over time. When you start an exercise program, it is common for coaches and trainers to do assessments of your starting point. After a few weeks, you may be tested again to see how you have improved. This can help guide your further training. The Test The objective of this evaluation is to monitor the development and improvements of an athlete's core strength and endurance over time. To prepare for the assessment you will need: Flat surfaceMatWatch, app, or clock with second counter Conducting the Core Strength Test You will start in the plank exercise position. This is parallel to the ground with your torso straight and rigid, resting your weight on your toes and forearms. You should not be sagging or bending. Position the watch or clock where you can easily see it.Assume the plank exercise position with your elbows on the ground.Hold for 60 seconds. Lift your right arm off the ground.Hold for 15 seconds. Return your right arm to the ground and lift the left arm off the ground.Hold for 15 seconds. Return your left arm to the ground and lift the right leg off the ground.Hold for 15 seconds. Return your right leg to the ground and lift the left leg off the ground.Hold for 15 seconds. Lift your left leg and right arm off the ground.Hold for 15 seconds. Return your left leg and right arm to the ground.Lift your right leg and left arm off the ground.Hold for 15 seconds. Return to the plank exercise position (elbows on the ground).Hold this position for 30 seconds. Results and Interpretation Good core strength: If you can complete the test fully, you have good core strength.Poor core strength: If you cannot complete the test fully, your core strength needs improvement. Using the Results Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. This results in wasted energy and poor biomechanics. Good core strength indicates that the athlete can move with high efficiency. If you are unable to complete the test, practice the routine three or four times each week until you improve.By comparing your results over time, you will note improvements or declines in core strength.Your trainer or coach may be able to suggest exercises that will help build your core strength. About the Test Design The core muscle strength and stability test was designed by Brian Mackenzie, a senior athletics coach (UKA 4) with UK Athletics, the United Kingdom's National Governing body for Track and Field Athletics. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mackenzie B. Core Muscle Strength and Stability Test. 2002. By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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