This is an easy test to check the flexibility of your hamstrings. The hamstring flexibility test can be done at home.


The test consists of the following components:

  • Measuring moment

Step-by-Step Plan

  1. Lie flat on the floor with your legs fully outstretched;
  2. Now lift one of your legs. It is important that your toes are pointing towards you and that you keep your knee straight;
  3. Lift it as far as you can while making sure that the other leg remains on the floor;
  4. Now have someone else place the bar next to your ankle (of the outstretched leg);
  5. The position of the bar compared to your leg that is still on the floor tells you something about the test result;
  6. Repeat this for the other leg and compare the result to the table below.


Result Position of the bar
Excellent Above the hip
Good Between the hip and the middle part of your thigh
Average Between the middle part of your thigh and your knee
Poor Below your knee


  • Flat surface

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