Flexibility Score Calculator
Assess flexibility using the sit-and-reach test.
Enter your reach distance for a rating and comparison to age and gender norms from excellent to poor.
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.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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