Curl-Up (FitnessGram)

The FitnessGram curl-up test measures abdominal muscular endurance as the number of complete curl-ups performed to a slow cadence. Also known as the partial curl-up or crunch test. Data are from Santos et al. (2014), a nationally representative Portuguese sample of 22,048 children and adolescents aged 10–18 using the FITNESSGRAM Test Battery v8.0. Percentile curves were estimated using Cole's LMS method.

How to Perform This Test (Protocol)

Equipment
  • Exercise mat
  • Measuring strip or tape (4.5 inches wide)
  • Metronome or audio pacer at 40 beats/min
Protocol Steps
  1. Participant lies on their back on a mat, knees bent at approximately 140°, feet flat on the floor.
  2. Arms are straight and resting on the mat alongside the body, fingertips touching a measuring strip placed beside the thighs.
  3. A second measuring strip is placed 4.5 inches (11.4 cm) beyond the first.
  4. On the pacer signal, the participant curls the upper body forward until fingertips touch the far strip, then returns to the start position.
  5. Movement is performed to a cadence of 20 complete curl-ups per minute (one curl-up every 3 seconds).
  6. The test ends when the participant cannot maintain the cadence.
  7. Record the total number of complete curl-ups.
Scoring

Total complete curl-ups at the prescribed cadence. Higher scores indicate better abdominal muscular endurance.

Notes

The FitnessGram curl-up uses a slow cadence (20/min) and limited range of motion, distinguishing it from full sit-ups or faster cadence tests. Scores are not interchangeable with 30-second or 60-second sit-up protocols.

Data source: Santos et al. 2014 (FitnessGram) (2014) · n=22K About this study

Curl-Up (FitnessGram) Strength

Curl-Up (FitnessGram) Norms Chart by Age and Sex (reps)

Age Sex Percentile
5th 25th 50th 75th 95th
10 Male 5 14 22 34 57
Female 4 11 18 28 47
11 Male 6 16 26 39 63
Female 5 13 22 33 55
12 Male 8 20 31 45 70
Female 6 16 26 38 62
13 Male 9 23 36 51 76
Female 7 17 28 42 67
14 Male 11 27 41 56 81
Female 7 19 30 45 69
15 Male 13 31 45 61 85
Female 8 20 32 47 71
16 Male 15 34 48 64 86
Female 9 22 34 48 73
17 Male 17 37 51 65 86
Female 10 24 36 50 74
18 Male 19 39 53 66 86
Female 11 25 38 52 75

What to expect by age group

Typical range (25th to 75th percentile) by age group (reps)
Age MalesFemales
10 14 to 3411 to 28
11 16 to 3913 to 33
12 20 to 4516 to 38
13 23 to 5117 to 42
14 27 to 5619 to 45
15 31 to 6120 to 47
16 34 to 6422 to 48
17 37 to 6524 to 50
18 39 to 6625 to 52

Detailed Breakdowns

Select an age group and sex below for detailed percentile charts, tables, and ratings.

Males
101112131415161718
Females
101112131415161718
Age trend (percentiles)

Frequently Asked Questions

How is the FitnessGram curl-up different from a sit-up?

The FitnessGram curl-up uses a slow cadence (20 per minute), a limited range of motion (fingertips slide 4.5 inches), and arms resting at the sides rather than crossed on the chest or behind the head. This reduces hip flexor involvement and spinal loading compared to full sit-ups. Scores from this test cannot be directly compared to 30-second Eurofit sit-ups or 1-minute Cooper sit-ups.

Why do boys' P95 values plateau from age 16?

Boys' P95 values level off at 85-86 reps from age 16 onward in this dataset. This is consistent with a natural performance ceiling for high-performing older adolescents at the slow FitnessGram cadence, where the limiting factor shifts from muscular endurance to motivation to continue at 20 reps per minute.

Are these norms applicable outside Portugal?

These are Portuguese population norms from 2008. A 2023 follow-up study (Rosa et al.) found that Portuguese youth fitness levels were broadly stable between 2008 and 2018, suggesting the norms remain current for Portugal. Comparisons with other European and Australian populations show broadly similar patterns, though values differ somewhat by country.

What is a good curl-up score?

The FitnessGram Healthy Fitness Zone for curl-ups starts at 18-20 reps for 10-year-olds (boys and girls) and increases with age. On the percentile scale from this study, scoring at or above P50 (the median) is a reasonable benchmark. For a 13-year-old, that is 36 reps for boys and 28 reps for girls.

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