Sit and Reach Test

You must be warmed up to do this test. If you're not, warm up by going for a walk, an easy jog or bicycle, and follow with some stretching.

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 a 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 you legs, get a friend to help by holding your knees down flush with the ground.
Sit and Reach

Sit and Reach Results
Gold Excellent
> +4.0
> +10
> +5.0
> +13
Good +2.75 to +4.0 +7 to +10 +4.0 to +5.0 +10 to +13
Silver Above Average +0.75 to +2.25 +2 to +6 +2.75 to +3.5 +7 to +9
Average -1.0 to +0.5 -3 to +1 +1.0 to +2.25 +3 to +6
Bronze Below average -3.0 to -1.5 -8 to -4 -0.75 to -0.75 -2 to +2
Poor -4.75 to -3.5 -12 to -9 -2.0 to -3.0 -5 to -8
Very Poor < -5.0 < -13 < -2.25 < -6

To get exercise routines and suggestions to improve your flexibility, go to the Stretching page in the Exercises section.

Return to our Fitness Tests main page.

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