Sit & Reach Flexibility Test

This simple test was created to measure the flexibility of your hamstrings and lower back. It has
long been used as a test to represent a person's flexibility, though actual flexibility may differ
around the body.

Equipment

- ruler

- step

Procedure

1. Do a quick warm up, for example by going for a jog and doing some dynmaic stretching. 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 also
work).

2. Put the ruler on the ground between your legs or on the top of the step. Put one hand on top of
the other, then slowly reach forward. At the point of your greatest reach, hold for a couple of
seconds, and measure how far you have reached.

3. Write down your best score by taking a measure in cm or inches beyond the base of your foot.

4. Compare your results to the table below.