What does the sit-and-reach test measure?

The sit-and-reach test measures the flexibility of your hamstrings and lower back. You enter how far you reached past your toes, and the tool rates your result against standard benchmarks for hamstring and posterior-chain flexibility.

How do I perform the sit-and-reach test?

Sit with legs straight and feet flat against a box or fixed marker, then slowly reach forward as far as you can and hold. Measure the distance past your toes (positive) or short of them (negative) after a brief warm-up, then enter that value.

What is a good sit-and-reach score?

Scores depend on age and sex, but reaching a few centimetres past your toes generally indicates good hamstring flexibility, while falling well short suggests tightness. Use it as a baseline and track changes from consistent stretching over time.

Sit-and-reach-test-beregner

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Rækkevidde forbi tæerne (cm)

0 = fingerspidserne ved tæerne; negativt hvis du ikke når frem, f.eks. 10

Sit-and-reach-test-beregner

Sit-and-reach er den mest udbredte felttest af smidighed i baglårsmusklerne og lænden, fra skoleidræt til sundhedsscreeninger. Indtast hvor langt forbi tæerne du nåede, så vurderer denne beregner din smidighed i forhold til generelle referenceværdier for voksne. Brug den til at finde stramme baglårsmuskler, følge mobilitetsarbejde og sætte et realistisk næste mål.

Sit-and-reach-testen måler smidigheden i baglårsmusklerne og lænden. Sid med strakte ben, fødderne mod kassen, og ræk langsomt fremad; noter hvor langt forbi tæerne dine fingerspidser når (et negativt tal hvis du ikke kan nå dem). Som en grov rettesnor for voksne er mere end omkring 5 cm forbi tæerne gennemsnit og over 25 cm fremragende. Varm op først, fjedr ikke, og normer varierer efter alder og køn.

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What does the sit-and-reach test measure?: The sit-and-reach test measures the flexibility of your hamstrings and lower back. You enter how far you reached past your toes, and the tool rates your result against standard benchmarks for hamstring and posterior-chain flexibility.
How do I perform the sit-and-reach test?: Sit with legs straight and feet flat against a box or fixed marker, then slowly reach forward as far as you can and hold. Measure the distance past your toes (positive) or short of them (negative) after a brief warm-up, then enter that value.
What is a good sit-and-reach score?: Scores depend on age and sex, but reaching a few centimetres past your toes generally indicates good hamstring flexibility, while falling well short suggests tightness. Use it as a baseline and track changes from consistent stretching over time.

Sit-and-reach-test-beregner

Ofte stillede spørgsmål

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