Sit-and-reach test

The sit-and-reach test is a seated reach assessment used to measure hip and low back flexibility.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 247.} In the NSCA’s strength and conditioning protocol, the client sits shoeless with a measuring stick between the legs, feet about 12 inches (30 cm) apart and heels near tape at the 15-inch (38 cm) mark.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 302.} After a warm-up, the client slowly reaches forward as far as possible with both hands and holds momentarily, keeping the knees straight.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 302.} A score below 15 inches means the client couldn’t reach the bottom of the feet.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 302.}

The NSCA’s personal training text records the most distant point reached across two trials; its strength and conditioning text takes the best of three.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 248.},^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 302.}

In practice

• Keep the method identical on retests: don’t switch from a tape or measuring stick to a sit-and-reach box.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 302.}
• Check the zero point before using norms: YMCA norms set it at 15 inches (38.1 cm), while a box typically uses 26 cm (10.2 inches), requiring a score adjustment when the zero points differ.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 248.}
• Don’t treat a low score as a diagnosis; although the test is often viewed as an indicator of past back discomfort, the NSCA says its ability to predict low back pain is limited.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 247.}

Limits of the test

ACSM’s twelfth edition no longer recommends the standard sit-and-reach for hamstring or low back flexibility.^{4Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 251.} It cites findings that the test is unrelated to low back pain and questionable as a hamstring measure, recommending direct range-of-motion measurements with a goniometer or inclinometer instead.^{4Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 251.} The NSCA’s personal training text still includes the protocol and norms while acknowledging its limited ability to predict back pain.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 247.}