The Sit and Reach Test is a common flexibility test that measures the flexibility of the lower back and hamstring muscles.
What This Test Measures
This test measures the flexibility of your lower back and hamstring muscles.
Equipment Needed
Sit and reach box (or a ruler and a step)
Flat surface
Exercise mat (optional)
How to Perform the Test
Sit on the floor with legs extended straight in front of you, feet flat against the sit and reach box.
Place one hand on top of the other, palms down, and reach forward as far as possible.
Hold the furthest position for 2 seconds without bouncing or jerking.
Measure the distance reached relative to the position of the feet (typically, the 15cm mark is at the feet).
Perform three attempts and record the best result.
Tips for Best Results
Warm up with gentle stretching before the test.
Keep your legs straight throughout the test — don't bend your knees.
Reach forward smoothly without bouncing.
Exhale as you reach forward to help increase your range of motion.
Practice regularly to improve flexibility over time.
Interpreting Your Results
Your distance is compared to normative data based on age and gender. Greater distances indicate better flexibility in the lower back and hamstrings, which is important for injury prevention and overall mobility.
Record this test in the app
Get real-time ratings based on your age and gender. Track progress over time.
