Flexibility Score Calculator
Assess your flexibility with the sit-and-reach test.
Compare your score to age and gender norms.
Flexibility Rating
The sit-and-reach test is the most common way to measure hamstring and lower back flexibility.
How to do the test:
- Sit on the floor with legs straight out
- Place a ruler or yardstick along your legs, with 15 inches (38 cm) at your feet
- Reach forward slowly as far as possible
- Record the distance your fingertips reach
Ratings for Men (inches past toes, where toes = 0):
| Rating | Age 20–29 | Age 30–39 | Age 40–49 | Age 50–59 | Age 60+ |
|---|---|---|---|---|---|
| Excellent | > 7 | > 6 | > 5 | > 4 | > 3 |
| Good | 4–7 | 3–6 | 2–5 | 1–4 | 0–3 |
| Average | 0–3 | 0–2 | -1–1 | -2–0 | -3–0 |
| Below Average | < 0 | < 0 | < -1 | < -2 | < -3 |
Ratings for Women (inches past toes):
| Rating | Age 20–29 | Age 30–39 | Age 40–49 | Age 50–59 | Age 60+ |
|---|---|---|---|---|---|
| Excellent | > 9 | > 8 | > 7 | > 6 | > 5 |
| Good | 6–9 | 5–8 | 4–7 | 3–6 | 2–5 |
| Average | 2–5 | 2–4 | 1–3 | 0–2 | -1–1 |
| Below Average | < 2 | < 2 | < 1 | < 0 | < -1 |
Positive numbers mean past the toes. Negative means short of the toes.