Work out flexibility sit and reach instantly with clear inputs, formula shown and shareable results.
The sit-and-reach measures combined hamstring and lower-back flexibility, scored as centimetres past the toes. Typical adult values are about 6 cm for men and 10 cm past the toes for women at 30, declining slowly with age. Warm up first - a cold measurement can read several centimetres short.
Age expectation
expected = base - 0.12 x (age - 30) cm
Score
difference = measured reach - expected
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Greater pelvic mobility and typically shorter femur relative to trunk length both favour the reach position.
The link is weak. Very low scores are associated with restricted movement, but flexibility alone predicts back pain poorly.