Flexibility Test Calculator
Sit-and-Reach Test
Standard sit-and-reach flexibility assessment
Formula
Rating based on ACSM sit-and-reach normative tables by age and gender | Standard box baseline at 26 cm (foot level)
Frequently Asked Questions
What does the sit-and-reach test measure?
The sit-and-reach test primarily measures hamstring and lower back flexibility. It's one of the most common flexibility assessments used in fitness testing batteries worldwide, including the ACSM, YMCA, and CSEP protocols.
What is a good sit-and-reach score?
For males aged 20-29: 25-30 cm is average, 34+ cm is good. For females aged 20-29: 28-33 cm is average, 37+ cm is good. Scores above 40 cm for males and 43 cm for females are excellent.
How can I improve my flexibility?
Stretch regularly (daily if possible), hold stretches for 15-30 seconds, and include both static and dynamic stretching. Yoga and Pilates are excellent for improving overall flexibility. Improvements are typically seen within 4-6 weeks of consistent stretching.
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