Sit-and-Reach Test & Norms by Age
The sit-and-reach test measures the flexibility of your hamstrings and lower back. Reach forward on a sit-and-reach box, then compare your reach to U.S./Canadian adult norms for your age and sex.
How to do the sit-and-reach test
Sit with legs straight, feet against a sit-and-reach box (26 cm line at the feet), reach forward as far as you can, and read the distance.
Sit-and-reach by age & sex (centimeters)
| Age | 5th | 25th | 50th | 75th | 95th |
|---|---|---|---|---|---|
| 20–24 | 8.9 | 15.5 | 24.6 | 33.5 | 39.9 |
| 25–29 | 8.8 | 15.4 | 24.5 | 33.4 | 39.7 |
| 30–34 | 8.7 | 15.3 | 24.2 | 32.9 | 39.3 |
| 35–39 | 8.6 | 15.1 | 23.8 | 32.3 | 38.6 |
| 40–44 | 8.4 | 14.9 | 23.3 | 31.6 | 37.8 |
| 45–49 | 8.2 | 14.6 | 22.7 | 30.7 | 36.9 |
| 50–54 | 8.0 | 14.3 | 22.1 | 29.8 | 36.0 |
| 55–59 | 7.8 | 14.0 | 21.5 | 28.9 | 35.1 |
| 60–64 | 7.6 | 13.7 | 20.9 | 28.0 | 34.1 |
| 65–69 | 7.4 | 13.4 | 20.3 | 27.1 | 33.1 |
| Age | 5th | 25th | 50th | 75th | 95th |
|---|---|---|---|---|---|
| 20–24 | 14.4 | 22.9 | 31.1 | 38.8 | 45.7 |
| 25–29 | 14.1 | 22.5 | 31.1 | 39.1 | 45.8 |
| 30–34 | 13.8 | 22.0 | 31.0 | 39.3 | 45.7 |
| 35–39 | 13.5 | 21.4 | 30.7 | 39.2 | 45.4 |
| 40–44 | 13.0 | 20.8 | 30.2 | 38.8 | 44.8 |
| 45–49 | 12.5 | 20.1 | 29.6 | 38.3 | 44.1 |
| 50–54 | 12.0 | 19.6 | 29.1 | 37.8 | 43.5 |
| 55–59 | 11.6 | 19.2 | 28.8 | 37.5 | 43.2 |
| 60–64 | 11.3 | 19.1 | 28.8 | 37.6 | 43.4 |
| 65–69 | 11.1 | 19.0 | 28.9 | 37.7 | 43.8 |
Source: Canadian Health Measures Survey (Statistics Canada, n=5,188), standard box with the 26 cm foot line. Protocol-dependent — compare against the same setup.
Frequently asked questions
How do you do the sit-and-reach test?
Sit on the floor with your legs straight and the soles of your feet flat against a sit-and-reach box (set so the 26 cm line is at your feet). Warm up, then reach forward slowly along the top of the box as far as you can and hold for a second or two. Read the distance at your fingertips. Take the best of two or three tries.
What is a good sit-and-reach score?
It depends on age and sex. On the standard box, the median is about 24 cm for men and 31 cm for women aged 20–34 — roughly reaching your toes (men) or a few centimetres past them (women). Reaching well past your toes (the 75th percentile or higher) is good flexibility. Use the calculator for your exact bracket.
What does the sit-and-reach measure?
Mainly hamstring and lower-back flexibility — not whole-body flexibility. It's the most common field test of trunk flexion because it's quick and needs only a box. Your score also depends on limb proportions, so treat it as a guide rather than an absolute.
Where do these sit-and-reach norms come from?
From the Canadian Health Measures Survey (CHMS, n=5,188), a national health survey, using the standard box with the 26 cm line at the feet. Because results depend on the box setup, compare only against the same protocol. For the youth (ages 6–17) Presidential-test sit-and-reach standards, see our event page.