Is Your Lower Body Strength Balanced? Here’s How We Test It (and Why It Matters)
Most people don’t test their strength in a way that actually tells them anything. Sure, we all love a good deadlift PR—but are your glutes, quads, and core working together? Is one leg doing more than the other? Are you strong in the weight room but still getting nagging injuries?
At One Life, we use a simple lower body strength balance test to uncover weaknesses that could be holding you back—or worse, setting you up for injury. It’s not flashy. It’s not some TikTok trend. But it works.
Here’s how we do it—and how you can try it too.
Why We Use the Deadlift as the Baseline
The conventional deadlift is our go-to for testing lower body strength and balance. But this isn’t a max-out test with a belt and lifters. We do it:
- Barefoot or flat shoes no lifters
- No belt
- Strict tempo: slower down, faster up
- No grinding reps or long pauses at the top
- Perfect form every time
Why? Because we’re not just testing brute strength. We’re looking at mobility, core control, and whether your body is working together to move the weight efficiently. If you’re using momentum or compromising your form, you’re not as strong as you think.
The Strength Balance Test Breakdown
Here’s the full breakdown we use. Start by finding your 7–10 rep max on the deadlift with perfect tempo. That number becomes your reference point for the other three tests.
Let’s say you deadlift 200 lbs for 8 reps. That’s your baseline. You’ll then perform:
1. Back Squat – 80% of Deadlift for Max Reps
Goal: Match the deadlift reps (8)
This tests your quad and glute balance relative to your posterior chain. Use a slower-down, faster-up tempo here too. No grinding, no resting at the top. No belt no lifters.
If your squat lags behind your deadlift, it tells us you’re over-relying on the back side and not using your legs as a team.
2. 1-Arm Farmer Carry – 50% of Deadlift for Max Distance
Goal: Each 10 meters = 1 rep
Use farmer carry handles. This tests core strength, shoulder stability, and side-to-side imbalances. If your left and right sides are way off, it’s a sign your body isn’t distributing load evenly—big red flag for injury risk.
3. Front Rack Step-Ups – 33% of Deadlift for Max Reps (Each Leg)
Goal: Match deadlift reps on each leg (8)
Use a box at knee height or slightly above, and hold the weight in a front rack position. This tests single-leg strength and stability. Most people find one side feels way harder—this shows exactly where to focus your training.
What Do the Results Tell You?
If your reps on each movement all match your deadlift reps (give or take one), you’re in a great place. That means your strength is balanced front to back, side to side, and you’re moving efficiently.
But that’s rare. Here’s what we usually see:
- Strong deadlift, weak squat = poor quad strength or mobility
- Big difference between left/right carries = core and shoulder imbalances
- One-leg step-up lagging = glute or ankle instability on that side
- Poor step-up numbers overall = huge opportunity for performance gains
And this isn’t just about gym numbers. These imbalances often explain why someone tweaks their back during simple movements, gets knee pain after running, or can’t jump or sprint without discomfort.
Why It Matters for Performance and Injury Prevention
Balanced strength isn’t just about looking good or hitting new PRs—it’s about durability. When your body is strong and balanced, you:
- Recover faster
- Train harder with fewer setbacks
- Move better in sports and in life
- Stay injury-free for longer
This isn’t guesswork. It’s an objective system we use with general clients and competitive athletes alike. Once we find a weak link, we don’t ignore it—we train it. And that’s where the biggest progress happens.
Want to Know Where You’re Weak (So You Can Get Stronger)?
This testing method takes the guesswork out of programming. It shows you exactly where to focus your effort to get the best return—whether that’s stronger legs, a better squat, or just feeling more stable on your feet.
If you’re ready to stop spinning your wheels in the gym and start building a body that performs better, moves better, and feels better—we’d love to help.
