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Modified Sit & Reach Test

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Sit & Reach Test

The objective of this test is to monitor the development of the athlete’s hip and trunk flexibility.

🔰Required resources

To undertake this test you will require:

⧭ ‘Sit & reach’ table

⧭ Yard stick

⧭ Assistant.

Two type

🔰1. Sit and Reach Test

How to conduct the test Starting position

⧭ Sit on the floor with the back and head against a wall, legs fully extended with the bottom of the feet against the sit and-reach box

⧭ Place the hands on top of each other, stretching the arms forward while keeping the head and back against the wall

⧭ Measure the distance from the finger tips to the box edge with a ruler. This becomes zero or starting point.

🔰2. Modified sit and reach test

How to conduct the test Starting position


Yardstick and tape

⧭ Long sit on table and floor sit without shoes and heels need to bisect the yardstick

⧭ Heels should not pass the 15 inch segment that is taped off.

⧭The better of three trials performed is recorded.

⧭ Reaches forward touching the yardstick holding 2 to 3 second

Sit & Reach Test Modified

Calculate – YMCA Sit & Reach | TrainerMetrics


⧭ Slowly bend and reach forward as far as possible sliding the fingers along the ruler

⧭ Hold the final position for 2 seconds

⧭ Record the distance reached to the nearest 1/10 of an inch

⧭ Repeat the test 3 times and note the best distance.


Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.


Normative data for the modified sit & reach test

The following are national norms for 16 to 19 year olds.

Gender Excellent Above Average Average Below Average Poor

Male >14cm 11-14cm 7-10cm 4-6cm <4cm

Female >15cm 12-15cm 7-11cm 4-6cm <4cm

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000

🔰Target group

This test is suitable for active individuals but not for those where the test would be contraindicated.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.


There are published tables to relate results to potential level of fitness and the correlation is high.

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Dr .Lalit Choudhary
Hii everyone, I'm Dr Lalit Choudhary PT. Born and brought up in delhi. Practicing as a professional PHYSIOTHERAPIST. As a therapist I love to interact with others and and get myself updated regarding all the social issues which are leading my countrymen to distress themselves. Yes, I agree that Iam a workaholic but my work gives me immense pleasure but there are sometimes when I feel stressed up so to relax myself I travel to new places, meet new people and try to adopt their culture. Most of the time I like to travel hills as it helps me to relax and enjoy our nature beauty. For being a good therapist and to deal with all the difficulties I always prefer to be good listener and have good patience that is what my strength is. I also work as a social worker and the Founder of thesocialphysiofitnessclub and PHYSIO FIT INDIA. In last I just want to say that " I believe that physical therapy is not just a therapy but actually a remedy which not only make you physically fit but also adds happiness, joy and more days to your life." So don't just sit and thought now it's time to stand and work on yourself.

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