Sit-and-Reach Test test protocol

Trunk forward flexion combined with hamstring extensibility. A general flexibility benchmark — well-correlated with self-reported mobility but a relatively weak predictor of injury risk on its own.

• Sit-and-reach box (with scale marked in cm, foot-line at 26 cm = 'zero')
• If no box: a yardstick / tape measure on the floor with the heels placed at the 38 cm / 15 in mark works

1. Athlete removes shoes and sits with legs straight and feet flat against the box.
2. Arms reach forward, palms down, one hand directly on top of the other (no offset).
3. Reach forward slowly as far as possible. No bouncing.
4. Hold the maximum reach for at least 2 seconds for the score to count.
5. Best of 3 trials with 30 s rest between.

Distance reached (cm or inches) past the heel line. Negative scores are possible (couldn't reach the toes); positive scores are how far past the toes the athlete reached.

Adult men: −5 to +20 cm. Adult women: 0 to +25 cm (women average slightly more flexibility). Elite gymnasts and dancers commonly +30 cm or more.

• Warm muscles reach further. Standardize warm-up (e.g. 5 min light cycling + 2 trial reaches) before recording.
• The sit-and-reach measures only trunk + posterior chain. Shoulder, hip, and ankle mobility need separate tests (Y-balance, FMS, etc.).