Flexibility Sit And Reach Calculator

Work out flexibility sit and reach instantly with clear inputs, formula shown and shareable results.

About Flexibility Sit And Reach Calculator

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.

Formulas

Age expectation

expected = base - 0.12 x (age - 30) cm

Score

difference = measured reach - expected

Worked example

With the default values below, Flexibility Sit And Reach Calculator returns Reach Beyond The Toes of 5.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Reach beyond the toes: 5 cm
Ageaccepts 10–100 years: 35 years
Sexone of Male, Female: Male

Results

Reach Beyond The Toes: 5.0 cm
Expected Reach For Your Age: 5.4 cm
Flexibility Rating: Average
Difference From The Norm: -0.4 cm

Step by step

1Values used
2Age expectation
3Score
4Reach Beyond The Toes= 5.0 cm
5Expected Reach For Your Age= 5.4 cm
6Flexibility Rating= Average
7Difference From The Norm= -0.4 cm

Assumptions and limits

The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
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.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

Why do women score higher?

Greater pelvic mobility and typically shorter femur relative to trunk length both favour the reach position.

Does poor flexibility here cause back pain?

The link is weak. Very low scores are associated with restricted movement, but flexibility alone predicts back pain poorly.