Health and Safety How to Perform the Sit and Reach Flexibility Test Sit and reach is a simple measurement of lower back and hamstring flexibility By 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 Elizabeth Quinn Reviewed by Reviewed by Tara Laferrara, CPT on July 26, 2019 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 Tara Laferrara, CPT on July 26, 2019 Print Peter Cade/The Image Bank/Getty Images 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. It has been used by exercise physiologists and fitness trainers to assess baseline flexibility before starting an exercise program and is repeated after several weeks to determine progress. Because it's been around so long, since 1952, it has a pretty large database of results across all age groups and genders. For this reason, people continue to use it to compare a person's flexibility to the average result for their gender and age group. 0:30 Watch Now: The Best Way to Do a Seated Hamstring Stretch The sit and reach test has its share of critics who believe it's not a useful measurement of functional, or "real-life," flexibility, and I tend to agree. How often do we need to sit on the floor with our legs straight in front of us and reach for our toes? I'd guess not often. On the other hand, how often do we need to bend over and pick something up (golfers, tennis players, 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 is 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 Compare prices on Sit and Reach Test BoxesYou'll need a special sit and reach testing box. You can also make your own testing box by finding a solid box about 30-cm tall. Fix a meter stick on top of the box so that 26 cm of the ruler extend over the front edge of the box toward the test subject. The 26-cm mark should be at the edge of the box.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.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.Extend as far as you can, record the result in cm, rest and repeat three times.Average your results for your final score. What Your Sit and Reach Test Results Mean 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 concerned being able to reach your toes when while keeping your legs straight. If you can’t reach your toes (the 26-cm mark on the ruler), your flexibility is less than recommended. Sit and Reach Test Scores Adult Men - results in centimeters (cm) Above 34 = Excellent28 to 34 = Above average23 to 27 = Average16 to 22 = Below averageBelow 16 = Poor Adult Women - results in centimeters (cm) Above 37 = Excellent33 to 36 = Above average29 to 32 = Average23 to 28 = Below averageBelow 23 = Poor Improve Your Flexibility If you have less than adequate flexibility, you can increase your flexibility by stretching the major muscle groups about three times a week. Disclosure: E-Commerce Content is independent of editorial content and we may receive compensation in connection with your purchase of products via links on this page. 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 Article 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. Published 2009 Mar 1. Wells KF, Dillon EK. The Sit and Reach—A Test of Back and Leg Flexibility. Research Quarterly American Association for Health, Physical Education and Recreation. 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. Published 2014 Jan 20.