Sit-and-Reach

The sit-and-reach test measures hamstring and lower back flexibility. The subject sits on the floor with legs extended, feet flat against the test box, and reaches forward as far as possible. The farthest point reached (in cm) is recorded. Adult norms (ages 20-69) are from the Canadian Health Measures Survey (n=5,188). Youth norms (ages 9-17) are from the Tomkinson 2018 Eurofit meta-analysis (n=464,807 across 27 European countries). Because these come from different studies and populations, the trend chart shows both as a single continuous line, note that the gap between ages 17 and 20 represents a source boundary, not a true biological break. Watch video demonstration

Data source: Hoffmann et al. (CHMS) (2019) · n=5.2K About this study

Data source: Tomkinson et al. (Eurofit) (2018) · n=464.8K About this study

Sit-and-Reach Flexibility

Sit-and-Reach Norms by Age and Sex (cm)

Age Sex Percentile
5th 25th 50th 75th 95th
9 Male 6.4 13.9 20.1 26 33.6
Female 9.3 17.1 23.5 29.6 37.3
10 Male 6.3 13.7 19.8 25.7 33.2
Female 9.4 17.2 23.8 29.9 37.8
11 Male 5.8 13.1 19 24.5 31.9
Female 9.6 17.5 24.2 30.4 38.5
12 Male 4.8 12 17.8 23.3 30.4
Female 9.9 17.9 24.7 31.1 39.4
13 Male 3.7 10.9 16.6 22 29
Female 10.4 18.5 25.4 31.9 40.3
14 Male 3.1 10.4 16.1 21.5 28.4
Female 10.9 19.2 26.1 32.7 41.3
15 Male 3 10.4 16.1 21.5 28.3
Female 11.3 19.7 26.7 33.4 42
16 Male 3.1 10.6 16.3 21.7 28.6
Female 11.5 20 27.1 33.9 42.6
17 Male 3.4 10.9 16.7 22.1 29.1
Female 11.7 20.2 27.4 34.3 43.1
20-24 Male 8.9 15.5 24.6 33.5 39.9
Female 14.4 22.9 31.1 38.8 45.7
25-29 Male 8.8 15.4 24.5 33.4 39.7
Female 14.1 22.5 31.1 39.1 45.8
30-34 Male 8.7 15.3 24.2 32.9 39.3
Female 13.8 22 31 39.3 45.7
35-39 Male 8.6 15.1 23.8 32.3 38.6
Female 13.5 21.4 30.7 39.2 45.4
40-44 Male 8.4 14.9 23.3 31.6 37.8
Female 13 20.8 30.2 38.8 44.8
45-49 Male 8.2 14.6 22.7 30.7 36.9
Female 12.5 20.1 29.6 38.3 44.1
50-54 Male 8 14.3 22.1 29.8 36
Female 12 19.6 29.1 37.8 43.5
55-59 Male 7.8 14 21.5 28.9 35.1
Female 11.6 19.2 28.8 37.5 43.2
60-64 Male 7.6 13.7 20.9 28 34.1
Female 11.3 19.1 28.8 37.6 43.4
65-69 Male 7.4 13.4 20.3 27.1 33.1
Female 11.1 19 28.9 37.7 43.8

What to expect by age group

Among adults in their 30s, the middle 50% score roughly 15 to 33 cm for men and 22 to 39 cm for women. Scores decline gradually with age in both sexes, and women are considerably more flexible than men at every age. Scores below 15 cm (men) or 22 cm (women) are typically below average for this age group; scores above 33 cm (men) or 39 cm (women) are above average.

Typical range (25th to 75th percentile) by age group (cm)
Age MalesFemales
9 13.9 to 2617.1 to 29.6
10 13.7 to 25.717.2 to 29.9
11 13.1 to 24.517.5 to 30.4
12 12 to 23.317.9 to 31.1
13 10.9 to 2218.5 to 31.9
14 10.4 to 21.519.2 to 32.7
15 10.4 to 21.519.7 to 33.4
16 10.6 to 21.720 to 33.9
17 10.9 to 22.120.2 to 34.3
20-24 15.5 to 33.522.9 to 38.8
25-29 15.4 to 33.422.5 to 39.1
30-34 15.3 to 32.922 to 39.3
35-39 15.1 to 32.321.4 to 39.2
40-44 14.9 to 31.620.8 to 38.8
45-49 14.6 to 30.720.1 to 38.3
50-54 14.3 to 29.819.6 to 37.8
55-59 14 to 28.919.2 to 37.5
60-64 13.7 to 2819.1 to 37.6
65-69 13.4 to 27.119 to 37.7

Detailed Breakdowns

Select an age group and sex below for detailed percentile charts, tables, and ratings.

Males
9101112131415161720-2425-2930-3435-3940-4445-4950-5455-5960-6465-69
Females
9101112131415161720-2425-2930-3435-3940-4445-4950-5455-5960-6465-69
Age trend (percentiles)

Frequently Asked Questions

What does the sit-and-reach test measure?

The sit-and-reach test primarily measures hamstring and lower back flexibility. It is the most widely used flexibility test in fitness testing batteries worldwide, including the CSEP and ACSM protocols.

How is the sit-and-reach test performed?

The subject sits on the floor with legs fully extended and feet flat against a flexometer box. Keeping the knees straight, the subject reaches forward as far as possible along the measuring scale on top of the box. The farthest point reached (in cm) is recorded from two trials.

Why are the P25 and P75 values approximate?

The source study (CHMS) reports percentiles at P5, P10, P20, P30, P40, P50, P60, P70, P80, P90, and P95, but not P25 or P75 directly. We use the reported P20 as a proxy for P25 and P80 as a proxy for P75. This is a 5-percentile-point approximation.

Why do women score higher than men?

Women score higher on the sit-and-reach test across all age groups in this dataset. The most likely reasons are greater joint laxity and greater soft-tissue extensibility.

Why are there no norms for ages 70 and above?

The Canadian Health Measures Survey physical fitness testing covers ages 20-69 only. No peer-reviewed sit-and-reach norms exist for adults aged 70+. For older adults, the Chair Sit-and-Reach test (a modified version performed while seated) is more commonly used, but it uses a different protocol and scale.

Why do norms for ages 9-17 come from a different source?

Youth norms use the Tomkinson 2018 Eurofit meta-analysis (n=464,807), which pooled data from 27 European countries using the standard Eurofit sit-and-reach protocol. Adult norms use the Canadian Health Measures Survey (n=5,188). These are different populations tested under slightly different conditions, so they should not be directly compared. The trend chart shows both series with a visible gap at the source boundary (ages 17 to 20).

Why are P25 and P75 approximate for youth norms?

The Tomkinson 2018 study reports percentiles at P20, P30, P70, and P80, but not P25 or P75. We interpolate: P25 = (P20 + P30) / 2 and P75 = (P70 + P80) / 2. These are estimates, not source-reported values.

Related Metrics

Eurofit Battery

This metric is part of the Eurofit, a standardised 9-test battery for children and adolescents aged 6-18.