General

The Sit and Reach test is an easy test to measure the flexibility of your torso and the lower part of your body. Testing this area is important because stiffness and tension in this area often comes with lower back complaints. In addition, strong and flexible hamstrings are important in many sports.

Content

The test consists of the following components:

  • Setting box (if necessary)
  • Measuring time

Procedure

Take off your shoes and sit flat on the floor. Place your feet against the Sit and Reach box and make sure your legs are straight and remain so. Now reach forward with both hands and try to reach over the measuring line as far as possible.

It is important that your legs remain stretched and that both hands are reaching evenly. There should not be any reaching with a single hand. Bouncing should also not occur. The distance should be reached in a single movement.

Steps

  1. Take off your shoes and sit flat on the floor;
  2. Place your feet against the Sit and Reach box;
  3. Make sure your legs are stretched and remain so;
  4. Now reach forwards as far as possible. Use both hands!;
  5. There should not be any reaching with a single hand;
  6. There should be no bouncing to increase the distance.

Results

Men

Number of centimeters Meaning
>+27 cm Excellent
+17cm to +27 cm Very good
+6 cm to +16 cm Above average
0 cm to +5 cm Average
-1 cm to -8 cm Below average
-9 cm to -20 cm Poor
< -20 cm Very poor

Women

Number of centimeters Meaning
> +30 cm Excellent
+21 cm to +30 cm Very good
+11 cm to +20 cm Above average
+1 cm to +10 cm Average
0 cm to -7 cm Below average
-8 cm to -15 cm Poor
< -15 cm Very poor

Required equipment

For this test you need the following:

  • Sit and Reach box

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