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Sit and Reach Test

The sit and reach test is used to measure a clients flexibility (in particular their hamstring and lower back flexibility). This page shows you how to conduct the test.

The sit and reach test is the most common of all flexibility tests.  It measures the flexibility of the clients lower back and hamstrings.  All you need is a box about 30cm high and a metre ruler.

  • Your client should sit on the floor with their back and head against a wall.  Their legs should be out straight ahead and their knees flat against the floor.personal training sit and reach test
  • Place the box against your client’s feet (no shoes).  Whilst keeping their head and back against the wall, instruct your client to stretch out their arms as far as they can towards the box without their head or back loosing contact with the wall.
  • Place the ruler on the box and move the zero end towards your clients fingertips.  When the ruler touches their finger tips you have the zero point and the test can begin.
  • Instruct your client to lean forward slowly as far as possible keeping their fingertips level with each other and their legs flat on the floor.  Their head and shoulders can come away from the wall now.
  • Slowly reach along the length of the ruler three times.  On the third attempt the client should reach as far as possible and hold for 2 seconds.  Record this measure and if you wish to, compare it with the normative data on the following table.


Fitness category







46.5 – 38.0

45.5 – 38.0


37.5 – 27.0

37.5 – 29.0

Below Average

26.5 – 17.0

28.5 – 20.0

Not very flash!




Distance ____________________________________________________


Fitness Category ______________________________________________


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