Sit and Reach Test

• What does this test measure?

  Flexibility
• Set up and equipment

  • Set up a sit and reach box on a flat, non-slip surface
• Procedure

  1. Sit on the floor with the legs extended straight in front, feet together
  2. Place the soles of the feet against the sit and reach box, with the heels at the base of the box
  3. Keep the knees fully extended (not bent) throughout the test
  4. Place one hand on top of the other with palms facing down, and reach forward along the measuring scale of the sit and reach box
  5. Slowly exhale and reach forward as far as possible, sliding both hands along the measuring scale without bouncing or jerking
  6. Hold the end position for 1-2 seconds to allow for measurement
• Measurements and Scoring

  • Read the distance reached along the measuring scale on the sit and reach box
  • Record the distance reached beyond the toes
  • This can be negative if the participant cannot reach their toes
• Drawing Conclusions

  • Better flexibility of the lower back and hamstrings is indicated by a breather distance reached on the measuring scale
  • Individuals with limited flexibility should integrate stretching routines into their training program
• What sports is it used for?

  1. Gymnastics
  2. Ballet
  3. Dance