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EVOLVE
EVOLVE Testing Sit & Reach Test
FLEXIBILITY & MOBILITY ASSESSMENT

Sit & Reach Test.

Assess seated lower-body flexibility by measuring how far the athlete can reach beyond or short of the reference point. Repeat the same protocol and measurement setup to establish a reliable mobility baseline.

MobilityFlexibility HamstringsLower Back Reach
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Test Protocol

Standardised sit-and-reach assessment procedure

The Sit & Reach Test provides a simple field assessment of seated flexibility, particularly involving the hamstrings and lower-back region. The athlete reaches forward from a standardised seated position while keeping the knees extended. Use the same box, scale, warm-up and technique when comparing results.

01
Warm UpComplete light movement and dynamic mobility before testing. Avoid aggressive stretching immediately before the maximal trial.
02
Set the PositionSit on the floor with legs extended, feet together and soles placed flat against the testing box or fixed reference surface.
03
Align the ScaleUse a clearly marked centimetre scale with a defined zero reference. Keep the same reference position for every test.
04
Reach ForwardWith both hands together and knees extended, slowly reach forward as far as possible without bouncing or forcing the movement.
05
Hold the MaximumMaintain the furthest controlled reach briefly so the tester can accurately record the scale position.
06
Repeat the TrialsAllow adequate recovery and record at least three valid trials. The highest valid reach is the primary result.
EVOLVE Scoring Method

EVOLVE records the reach distance relative to the selected zero/reference point. A positive value means the athlete reached beyond the reference; a negative value means the athlete remained short of it. The best valid trial is used as the primary result, while the average valid trial is also displayed.

Equipment & Setup

Recommended testing environment

Sit-and-Reach Box / Bench
Centimetre Scale
Flat Testing Surface
Consistent Footwear / Barefoot
Trial Recording Device
Recording Sheet

Record Your Test

Enter repeated reach measurements

Reach TrialsRecord the furthest controlled reach from the reference point
reference-relative distance
reference-relative distance
reference-relative distance
reference-relative distance
protocol used
testing setup
How to Record the Result

Enter each measured reach relative to the established zero/reference point. Positive values indicate reaching beyond the reference; negative values indicate the athlete did not reach the reference. EVOLVE converts inches to centimetres when necessary and selects the highest valid reach.

Best Sit & Reach
-- cm
Best valid flexibility performance
--Best Trial
--cm Average Reach
--cm Trial Spread
Performance Interpretation

Your result will appear here after completing the test.

Important: Sit-and-reach scores depend on the exact box/reference design, technique and protocol. Compare results using the same setup whenever possible.

EVOLVE Performance Pathway

Where this test fits in the platform

Calculate
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The Sit & Reach Test creates a repeatable flexibility baseline that can eventually connect with athlete profiles, mobility history, training recommendations and long-term performance tracking.