Health and Safety How to Perform the Sit and Reach Flexibility 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 July 25, 2019 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 Peter Cade/The Image Bank/Getty Images Table of Contents View All Table of Contents Why Do a Sit and Reach Test How to Perform the Test Sit and Reach Test Results Improve Your Flexibility The sit and reach test is the most common way to measure lower back and hamstring flexibility. Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury. Exercise physiologists and fitness trainers may use the sit and reach test to assess baseline flexibility before an exercise program. Repeating the test after several weeks can help determine progress. Because it's been around so long, since 1952, the test has a pretty large database of results across all age groups and genders. You can use it to compare a your flexibility to the average result for someone of your gender and age group. 0:30 Watch Now: The Best Way to Do a Seated Hamstring Stretch Why Perform a Sit and Reach Test? The sit and reach test has its share of critics who believe it's not a useful measurement of functional, or "real-life," flexibility. How often do we need to sit on the floor with our legs straight in front of us and reach for our toes? Not very often. On the other hand, how often do we need to bend over and pick something up (golf, tennis, baseball), get into a tuck position (skiing or cycling), or even kick something (soccer)? These are real-life examples where good back and hamstring flexibility are needed. But the sit and reach doesn't do a good job of measuring that well. New flexibility assessments are currently being developed, and many trainers and therapists use their own versions with clients. But until more specialized flexibility tests become mainstream, the sit and reach can help track flexibility changes over time. When used for this purpose, it can be a useful testing tool for general flexibility. How to Perform the Sit and Reach Test First, you'll need a special sit-and-reach testing box. You can also make your own testing box by finding a solid box about 30cm tall. Fix a meter stick on top of the box so that 26 cm of the ruler extends over the front edge of the box toward the test subject. The 26cm mark should be at the edge of the box. Get in position: Remove your shoes and sit on the floor with your legs stretched out in front of you with knees straight and feet flat against the front end of the test box.Begin the movement: In a slow, steady movement, lean forward at the hips, keep your knees straight, and slide your hand up the ruler as far as you can go.Stretch and repeat: Extend as far as you can, record the result in cm, rest, and repeat three times.Calculate your results: Average your results for your final score. Sit and Reach Test Results Sit-and-reach results compare your own flexibility over time as well as comparing your score to norms, or averages, for your gender and age. Adequate flexibility is defined as being able to reach your toes (the 26-cm mark on the ruler) while keeping your legs straight. Sit and Reach Test Scores Adult Men Adult Women Result 34cm or above 37cm or above Excellent 28 to 33cm 33 to 36cm Above average 23 to 27cm 29 to 32cm Average 16 to 22cm 23 to 28cm Below average Below 16cm Below 23cm Poor Improve Your Flexibility If you have less than adequate flexibility, work on stretching the major muscle groups about three times a week. Don't limit yourself to stretching your hamstrings; you'll want to improve flexibility in your both your upper and lower body for the most benefits. Stretching and Flexibility Exercises Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 3 Sources 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. López-Miñarro PA, Andújar PS, Rodrñguez-Garcña PL. A comparison of the sit-and-reach test and the back-saver sit-and-reach test in university students. J Sports Sci Med. 2009;8(1):116–122. Wells KF, Dillon EK. The sit and reach—A test of back and leg flexibility. Res Q Am Assoc Health Phys Educ Rec. 1952;23(1):115-118. doi:10.1080/10671188.1952.10761965. Mayorga-Vega D, Merino-Marban R, Viciana J. Criterion-related validity of sit-and-reach tests for estimating hamstring and lumbar extensibility: A meta-analysis. J Sports Sci Med. 2014;13(1):1–14. By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies