Core Strength Assessor
Core strength assessment from plank, side plank, and hollow hold tests with percentile norms and progression plan.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Core Strength Assessor
Core strength assessment from plank, side plank, and hollow hold tests with percentile norms and progression plan.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Front plank (sec)
Enter a measured or estimated value (minimum 10) (maximum 600), using the unit indicated in the field label.
Side plank (sec, each side)
Enter a measured or estimated value (minimum 10) (maximum 300), using the unit indicated in the field label.
Hollow body hold (sec)
Enter a measured or estimated value (minimum 5) (maximum 120), using the unit indicated in the field label.
Leg lowering (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Age
Enter a measured or estimated value (minimum 12) (maximum 80), using the unit indicated in the field label.
Sex
Choose the option that matches your context; available options include Male, Female.
How to interpret the output
Screening outputs are informational, not a diagnosis. Discuss concerning symptoms or measurements with an appropriate clinician.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Core tests require proper form. Stop if you experience back pain. Maintain neutral spine throughout.
Read the full disclaimerFrequently asked questions
What does the Core Strength Assessor estimate?
Core strength assessment from plank, side plank, and hollow hold tests with percentile norms and progression plan.
Which information do I need for this health tool?
Provide Front plank (sec), Side plank (sec, each side), Hollow body hold (sec), Leg lowering (1-10), Age, and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Screening outputs are informational, not a diagnosis. Discuss concerning symptoms or measurements with an appropriate clinician. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Core tests require proper form. Stop if you experience back pain. Maintain neutral spine throughout. Read the medical disclaimer.
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