SPORT TEST LAB
Flexibility

Sit and reach

The sit and reach test measures flexibility of the lower back and hamstrings. The athlete sits with straight legs and reaches forward slowly with both hands, holding the farthest point for two seconds. The best try counts.

Time: about 5 minYou need: Sit-and-reach box
Sit and reach

How to run the test

  1. Sit with straight legs, feet flat against the box.
  2. Reach forward slowly with both hands.
  3. Hold the farthest point for two seconds.
  4. Knees stay straight, no bouncing. The best try counts.

Versions you can run in the app

EUROFIT box (feet at 15 cm)CSEP box (feet at 26 cm)Box with feet at 23 cmYMCA yardstick (tape at 15 in)

Questions

Why do sit and reach scores differ between boxes?

Boxes put the feet at different points on the scale: 15 cm on EUROFIT, 26 cm on CSEP, 23 cm on some boxes. Compare results only on the same box.

What makes a try not count?

Bent knees or bouncing. Knees stay straight and the reach is slow.

How does the YMCA version work?

A yardstick is taped at the 15-inch mark and the athlete sits with the heels at that mark. Read the inches at the fingertips.

Run this test with Sport Test Lab

Countdown, every signal and one-tap results for the whole team. Times go straight into each athlete's profile.

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