Sit and Reach Test Norms
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. The norm values below are for the standard version of the test in which both knees are held straight.
The table below gives you a general guide for expected scores (in cm and inches) for adults, when performed without a warm-up.
There are some variation is how the test is measured. In this example, the zero point is at the level of the feet (otherwise you can add 23cm or nine inches, depending on what protocol is used).
| men | women | |||
|---|---|---|---|---|
| cm | inches | cm | inches | |
| super | > +27 | > +10.5 | > +30 | > +11.5 |
| excellent | +17 to +27 | +6.5 to +10.5 | +21 to +30 | +8.0 to +11.5 |
| good | +6 to +16 | +2.5 to +6.0 | +11 to +20 | +4.5 to +7.5 |
| average | 0 to +5 | 0 to +2.0 | +1 to +10 | +0.5 to +4.0 |
| fair | -8 to -1 | -3.0 to -0.5 | -7 to 0 | -2.5 to 0 |
| poor | -20 to -9 | -7.5 to -3.5 | -15 to -8 | -6.0 to -3.0 |
| very poor | < -20 | < -7.5 | < -15 | < -6.0 |
Related Pages
- Sit and Reach Test Results
- Description of how to conduct the sit and reach test including links to variations of the test.
- Sit and reach boxes — see what is available.
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