SitandReach

Sit-and-reach is a physical fitness test designed to assess the flexibility of the hamstrings and the lower back. It is one of the most widely used components of general fitness assessments in schools, sports programs, and clinical settings. The test uses a standardized measuring apparatus or a ruler to gauge how far a person can reach beyond the toes while keeping the legs straight.

Equipment and variants: The standard version relies on a sit-and-reach box with a movable scale; some protocols use a wooden box with a centimeter ruler. A common alternative is the back-saver sit-and-reach, which tests flexibility of each leg separately by bending one knee and testing the opposite leg, reducing hamstring tightness from pelvis or back issues.

Procedure: The person sits with legs extended and feet flat against the front edge of the box. Hips are aligned, back neutral, and hands stacked one on top of the other. The person exhales and slides the hands forward along the measurement scale as far as possible without bending the knees, then holds briefly. The distance reached is recorded; values may be positive if the fingertips pass beyond the toes or negative if the toes stay beyond the starting point, depending on the protocol.

Interpretation and limitations: The test provides a single metric of hamstring and lower back flexibility but is influenced by hip mobility, pelvic tilt, knee extension, and shoulder flexibility. It does not directly assess overall flexibility or performance in dynamic activities. Normative data exist by age and sex and vary by protocol.

Safety and reliability: The test is simple and quick but should be performed with appropriate supervision to avoid strain, especially in individuals with a history of lower back or hamstring injuries. It is regarded as having moderate reliability when standardized procedures are followed.