Sit and reach test average

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. The norm values below are for the standard version of the test in which both knees are held straight.

The table below gives you a general guide for expected scores (in cm and inches) for adults, when performed without a warm-up.

There are some variation is how the test is measured. In this example, the zero point is at the level of the feet (otherwise you can add 23cm or nine inches, depending on what protocol is used). 

Related Pages

• Sit and Reach Test Results.
• Description of how to conduct the sit and reach test including links to variations of the test.
• Sit and reach boxes — see what is available.

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.
• 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.

Distance ____________________________________________________

Fitness Category ______________________________________________

Contents

• 1 What is the sit and reach test? 
• 2 The Sit-and-Reach Test Defined
• 3 How to Perform the Sit and Reach Test
• 4 Sit and Reach Test Protocol
• 5 Interpreting the Data
• 6 Sit and Reach Normative Data Results Table
• 7 Related Posts

What is the sit and reach test? 

The definition of sit and reach test is a measuring test to determine the level of someone’s flexibility. The sit and reach test is a common fitness test that measures the flexibility of your lower back and hamstrings. The test is simple to perform and only requires a few minutes to complete. The test involves sitting and reaching forward using either a tape measure or testing box. 

Flexibility refers to the ability to move the joints through their full range of motion. If you are anything like me, you might find that your flexibility is not what it once was.

Whether this is due to a chronic injury, a sedentary lifestyle or merely a component of age, having pliant muscles is key to performing daily activities. Still, you might not be exactly sure how to measure your flexibility. One test that commonly used in the evaluation of flexibility is the sit-and-reach test.

The Sit-and-Reach Test Defined

There are two sit and reach components: the testing box, and the sit and reach ruler. The testing box is a device used to measure flexibility. It consists of a box with a sliding ruler attached to it.

As you may have already guessed, this examination only involves sitting and reaching. You will be required to sit down on the floor (preferably on a padded mat below your trunk and legs). Position yourself so that your legs are out in front of you.

Your toes should be pointed towards the ceiling, and the back of your knees should be as close as possible to touching the floor. It is common to use either a table or a box to make certain that your feet are completely upright. 

Firmly place the ruler on the table so that the edge closest to you lines up with the zero-centimetre mark (the beginning of the ruler). Then, slowly bend forward until the tips of your fingers are as far along the ruler as possible without straining yourself and measure the distance.

How to Perform the Sit and Reach Test

Before we look at some typical sit-and-reach normative data results, there are a few suggestions to keep in mind.

First, it is important that you warm-up. Cold and tight muscles will not provide an accurate reading of your flexibility. Perform basic stretches for the lower back and the hamstrings. Then, slowly ease yourself into the sit-and-reach position. Never perform any quick movements when reaching forward; you could pull your hamstrings or the muscles in your lower back. 

Sit and Reach Test Protocol

To obtain the most relevant sit-and-reach normative data, it is a good idea to perform this test three different times while resting for a few moments between each stretch. If you are like me, you will notice that you can reach farther out after the first two attempts. The best way to obtain an accurate result is to take the average of all three attempt

What is the average result for sit and reach?

What is the average sit and reach for a 17 year old?

How many inches is sit and reach?