Flexibility Test
Flexibility is a key physical quality, often neglected. The sit and reach test assesses the flexibility of your posterior chain and lumbar spine in just a few minutes.
About the sit and reach test
The sit and reach test is easy to perform and requires very little equipment. It can be done at home or in the gym. Firefighters and other professionals routinely use it to assess their physical condition.
The principle is to measure the distance you can reach with your hands while keeping your legs straight. This distance reflects the flexibility of your back, hips and hamstrings.
Calculator
Interpret your result
Enter the measured distance (in cm, negative if you cannot reach your toes, positive beyond them).
Doing the test yourself
Equipment needed:
- A rigid box or a stair step (to brace your feet against)
- A ruler or tape measure
- A marker or tape to mark the distance reached
Protocol
How the test unfolds
- Seated positionSit on the floor with your legs stretched out in front of you.
- Feet bracedPlace your feet against a rigid box or a stair step.
- StretchSlowly stretch your arms forward, as far as possible, without bending your knees.
- MeasurementMark the point reached with your fingers and measure the distance with a ruler or tape measure.
Other flexibility tests
Schober test: measures back flexibility and lumbar spine mobility, by marking a point on the lower back and observing how far the distance increases during a forward bend.
Adductor test: sitting cross-legged, note the distance between the knees and the floor. The smaller it is, the better your hip flexibility.
Recommended gear
To run the test in good conditions
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Frequently asked questions
FAQ
What exactly does the sit and reach test measure?
The flexibility of the posterior chain and the mobility of the lumbar spine, in particular the back, hips and hamstrings.
Are there other flexibility tests?
Yes, notably the Schober test (back flexibility and lumbar mobility) and the adductor test (hip flexibility, sitting cross-legged).
How can you improve your flexibility?
Warm up before any stretching, dynamic stretches before training and static ones after, and regular yoga or Pilates practice. Above all, stay progressive: flexibility develops through consistency, not force.
How long does it take to become more flexible?
Generally allow 4 to 8 weeks of regular stretching (3 to 4 sessions per week) to see a clear improvement. The gains are then maintained with a lighter upkeep routine.
How do you work on flexibility day to day?
A few minutes of stretching after every workout, combined with 1 or 2 dedicated sessions per week (yoga, Pilates or stretching), is enough to progress without risking injury.