Sit and Reach Test Calculator
Rate your hamstring and lower-back flexibility
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Sit and Reach Test Calculator
The sit-and-reach is the most widely used field test of hamstring and lower-back flexibility, from school PE to health screenings. Enter how far past your toes you reached and this calculator rates your flexibility against general adult benchmarks. Use it to spot tight hamstrings, track mobility work, and set a realistic next target.
The sit-and-reach test measures hamstring and lower-back flexibility. Sit with legs straight, feet against the box, and reach forward slowly; record how far past your toes your fingertips reach (a negative number if you cannot reach them). As a rough adult guide, more than about 5 cm past the toes is average and beyond 25 cm is excellent. Warm up first, do not bounce, and norms differ by age and sex.
Frequently Asked Questions
- 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.