Flexibility is a crucial yet often overlooked component of fitness. Whether you’re an athlete, fitness enthusiast, or just looking to improve mobility, the sit and reach flexibility test is one of the most common ways to measure your lower back and hamstring flexibility.
In this guide, we’ll cover:
✔ What the sit and reach test is and how it works
✔ Average scores by age and gender
✔ How to perform it correctly
✔ 5 other essential flexibility tests
✔ Proven ways to improve your sit and reach score
Let’s dive in and stretch your knowledge!
What Is the Sit and Reach Flexibility Test?
The sit and reach test is a simple assessment of hamstring and lower back flexibility. It involves sitting on the floor with legs extended and reaching forward as far as possible.
Why It Matters
- Identifies tightness in the posterior chain (hamstrings, lower back)
- Helps prevent injuries (especially in sports requiring bending or sprinting)
- Tracks flexibility progress over time
Equipment Needed
- A sit-and-reach box (or a ruler/tape measure if at home)
- A flat, non-slip surface
What Is the Average Sit and Reach Score?
Scores vary by age, gender, and fitness level. Here’s a general benchmark:
| Category | Men (inches/cm) | Women (inches/cm) |
|---|---|---|
| Excellent | >16″ (40.6 cm) | >18″ (45.7 cm) |
| Good | 14-16″ (35.6-40.6 cm) | 16-18″ (40.6-45.7 cm) |
| Average | 10-14″ (25.4-35.6 cm) | 12-16″ (30.5-40.6 cm) |
| Needs Work | <10″ (25.4 cm) | <12″ (30.5 cm) |
Note: These are general ranges—flexibility norms can vary based on fitness assessments.
How to Perform the Sit and Reach Test Correctly
Step-by-Step Instructions
- Warm up first (5-10 min of light cardio + dynamic stretches).
- Sit on the floor with legs straight and feet flat against the box.
- Place hands on top of each other and slowly reach forward.
- Hold for 2 seconds at your farthest point (no bouncing!).
- Record the distance (how far your fingertips reach past your toes).
Common mistakes:
- Bending the knees
- Jerking forward (instead of a smooth reach)
- Holding your breath
What Are the 5 Types of Flexibility Tests?
While the sit and reach is popular, other tests measure different flexibility areas:
- Shoulder Flexibility Test (Back Scratch Test) – Measures shoulder and upper arm mobility.
- Trunk Rotation Test – Assesses spinal mobility.
- Standing Toe Touch Test – Similar to sit and reach but standing.
- Zipper Test (for Shoulder Mobility) – Tests how close your hands can reach behind your back.
- Hip Flexor Test (Thomas Test) – Checks hip flexibility and tightness.
Tip: A complete flexibility assessment should include multiple tests.
How to Increase Flexibility for Sit and Reach
If your score is lower than you’d like, try these proven flexibility boosters:
1. Dynamic Stretching (Before Workouts)
- Leg swings
- Walking lunges with a twist
- Inchworms
2. Static Stretching (After Workouts or Before Bed)
- Seated Forward Fold (hold 30 sec)
- Standing Hamstring Stretch (use a strap if needed)
- Cat-Cow Stretch (for lower back mobility)
3. Yoga & Pilates
- Downward Dog (lengthens hamstrings)
- Pyramid Pose (deep hamstring stretch)
4. Foam Rolling
- Focus on hamstrings, calves, and glutes to release tightness.
5. Consistency is Key
- Stretch at least 3-5x per week for noticeable improvements.
People Also Ask
1. Can the sit and reach test predict injury risk?
Yes—poor hamstring flexibility is linked to higher risks of pulled muscles and lower back pain.
2. Why can’t I touch my toes?
Tight hamstrings, calves, or lower back muscles are usually the culprits. Stretch regularly!
3. Does age affect sit and reach scores?
Yes—flexibility tends to decrease with age, but consistent stretching can slow this decline.
4. Should you do the sit and reach test cold?
No! Always warm up first to avoid injury and get accurate results.
Final Tips for Maximizing Your Sit and Reach Score
✔ Test at the same time each day (flexibility varies throughout the day).
✔ Breathe deeply while stretching (helps relax muscles).
✔ Track progress monthly (take photos or notes).