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This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test has long been used as a test to represent a person's flexibility, though actual flexibility may differ around the body.

Equipment

Ruler, step (optional, you could make your own sit and reach box if keen too)

Test Procedure

If you have completed the home tests in order, you will be well warmed up by the time you are up to the sit and reach test. Otherwise, go for a jog and do some stretching (see warm up for testing). Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. If you have trouble straightening your legs, get a friend to help by holding the knees down flush with the ground. See also video demonstrations of the Sit and Reach Test.

Measurement

Sit and Reach Test Image

Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or if you did not reach your toes, measure how far before the feet you were (a negative measurement score).

Scoring Norms

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.

Rating Men Women
cm inches cm inches
Super > +27 > +10.5 > +30 > +11.5
Excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5
Good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
Average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
Fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
Poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
Very Poor < -20 < -8.0 < -15 < -6.0

Table source: Topend Sports (based on extensive testing experience)

Sport-Specific Applications

Flexibility requirements vary significantly across different sports. Understanding how the sit and reach test relates to your specific athletic pursuits can help guide your training priorities.

High Flexibility Sports (gymnastics, diving, martial arts, dance) require exceptional hamstring and lower back flexibility. Athletes in these disciplines typically score in the "excellent" to "super" range and should maintain flexibility as a training priority.

Moderate Flexibility Sports (swimming, soccer, basketball, tennis) benefit from good flexibility for optimal performance and injury prevention. Scores in the "good" to "excellent" range are typically adequate for these sports.

Power Sports (weightlifting, sprinting, throwing events) require functional flexibility that allows proper movement patterns without excessive looseness that could compromise force production. "Average" to "good" scores are often appropriate.

Endurance Sports (running, cycling, triathlon) benefit from adequate flexibility to maintain efficient movement patterns over extended periods. Limited flexibility can increase energy expenditure and injury risk during repetitive movements.

How to Improve Your Flexibility

If your sit and reach score is lower than desired, a structured stretching program can produce measurable improvements within 4-8 weeks. Focus on these key strategies:

Daily Stretching Routine: Perform hamstring and lower back stretches for 15-20 minutes daily. Key exercises include seated forward fold, standing toe touch, lying hamstring stretch with a strap, and cat-cow stretches for the lower back.

Proper Warm-Up: Always warm up with 5-10 minutes of light cardio before stretching. Stretching cold muscles is less effective and increases injury risk.

Hold Duration: Static stretches should be held for 30-60 seconds to produce meaningful changes in muscle length. Shorter holds provide temporary benefits only.

Consistency Over Intensity: Regular, gentle stretching produces better long-term results than aggressive, infrequent sessions. Never force a stretch to the point of pain.

PNF Techniques: Proprioceptive Neuromuscular Facilitation stretching (contract-relax methods) can accelerate flexibility gains when performed correctly.

Frequently Asked Questions

What is a good sit and reach score?

For men, a good score is +6 to +16 cm (or +2.5 to +6.0 inches) beyond the toes. For women, a good score is +11 to +20 cm (or +4.5 to +7.5 inches). These gender differences reflect typical variations in body proportions and baseline flexibility levels.

What does the sit and reach test actually measure?

The test primarily measures the flexibility of the hamstrings (back of thighs) and lower back muscles. While commonly used as a general flexibility indicator, it's important to note that flexibility varies across different body regions, so this test doesn't represent total body flexibility.

How often should I perform the sit and reach test?

For tracking flexibility progress, test every 4-6 weeks. Always test at the same time of day after a consistent warm-up for accurate comparisons. Daily testing isn't recommended as natural daily fluctuations can mask true progress.

Can I improve my sit and reach score?

Yes, flexibility is highly trainable. With consistent daily stretching of 15-20 minutes focusing on hamstrings and lower back, most people see measurable improvement within 4-8 weeks. The key is consistency rather than intensity.

Why do women typically score higher than men?

Women generally have greater flexibility due to hormonal differences affecting connective tissue elasticity, different body proportions (relatively longer torsos compared to leg length), and often more exposure to flexibility-focused activities throughout their lives.

Do I need to warm up before the test?

Yes, a proper warm-up is essential for accurate results and injury prevention. Perform 5-10 minutes of light cardio followed by gentle dynamic stretches. Testing with cold muscles produces artificially low scores and increases the risk of muscle strain.

Is the sit and reach test reliable?

The sit and reach test has good reliability when performed consistently using the same protocol. However, factors like time of day, warm-up quality, and recent physical activity can affect results. For best reliability, standardize your testing conditions.

References

  1. Wells, K.F., & Dillon, E.K. (1952). "The Sit and Reach—A Test of Back and Leg Flexibility." Research Quarterly for Exercise and Sport, 23(1), 115-118.
  2. Hui, S.C., & Yuen, P.Y. (2000). "Validity of the modified back-saver sit-and-reach test: A comparison with other protocols." Medicine & Science in Sports & Exercise, 32(9), 1655-1659.
  3. Mayorga-Vega, D., Merino-Marban, R., & Viciana, J. (2014). "Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility." Journal of Sports Medicine, 2014, 1-13.
  4. Hoeger, W.W.K., & Hopkins, D.R. (1992). "A comparison of the sit and reach and the modified sit and reach in the measurement of flexibility in women." Research Quarterly for Exercise and Sport, 63(2), 191-195.
  5. Ayala, F., et al. (2012). "Absolute reliability of five clinical tests for assessing hamstring flexibility in professional futsal players." Journal of Science and Medicine in Sport, 15(2), 142-147.
  6. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
  7. Farias Junior, J.C., et al. (2009). "Validity and reliability of the sit and reach test in adolescents." Revista Brasileira de Medicina do Esporte, 15(3), 198-201.