Sit and Reach Test Calculator
Rate your sit-and-reach flexibility score by age and sex using the Canadian trunk forward flexion norms (ACSM): excellent, very good, good, fair or needs improvement, with the score needed for the next level.
How it works
Find your age-and-sex group → compare your best reach (cm, Canadian box with feet at 26 cm) with the cut-offs for Excellent, Very good, Good, Fair and Needs improvement
The sit-and-reach test measures hamstring and lower-back flexibility: sitting with legs straight and feet flat against the box, you slide your hands forward as far as possible and hold for two seconds. These ratings use the Canadian Society for Exercise Physiology (CSEP) norms for trunk forward flexion reproduced in ACSM's Guidelines for Exercise Testing and Prescription, measured on a box where the feet sit at the 26 cm mark. Women typically score a few centimetres higher than men, and scores fall gradually with age.
Worked example
A 30-year-old man reaching 33 cm on a Canadian box: in the 30–39 group men need ≥ 38 cm for Excellent and 33–37 cm for Very good, so 33 cm rates Very good — 7 cm past his toes, and 5 cm short of Excellent.
Sources: ACSM — Guidelines for Exercise Testing and Prescription · CSEP trunk forward flexion norms (2003), LSU Health
Frequently asked questions
What is a good sit and reach score?
For adults aged 20–39 on the Canadian box, about 27–29 cm or more is good for men and 31–32 cm or more for women; 38–41 cm and above is excellent. Check the table for your exact age group.
My box has the feet at 23 cm or at zero — can I still use this?
Convert first. If your box puts the feet at 23 cm (the YMCA/US convention), add 3 cm; if the feet are at zero, add 26 cm. The norms here assume the Canadian 26 cm footline.
How do I improve my sit and reach?
Regular hamstring and lower-back stretching (2–3 sessions a week, 30–60 seconds per stretch) and hip-hinge mobility work typically add several centimetres in 6–8 weeks. Always warm up before testing.
Does the test measure overall flexibility?
No. It mainly reflects hamstring and lower-back flexibility, and arm-to-leg length ratio affects it. It is a useful screening and progress test, not a full flexibility assessment.
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This calculator gives an estimate for general fitness and education only. It is not a diagnosis — results from field tests and prediction equations can differ from laboratory measurements, so talk to a doctor or qualified exercise professional before acting on them.