The Sit & Reach test is typically more difficult for boys than girls.  Many of the schools best athletes struggle with this test simply because they are not flexible.  This is a measurement of flexibility across two joints and three muscle groups (knee & hip joint - Gastrocnemius, Hamstring, & Gluteus muscle groups).  Click here to see your standard.



  • Remove shoes and place left foot flat against front of board

  • Place right foot flat on the ground (knee to ceiling)

  • Reach with both hands together (left knee is straight)

  • Repeat with other leg

See the videos below for modified activities to improve flexibility.


Modified exercises to increase Sit & Reach performance:

Figure Four Stretch

  • A great stretch to focus on one leg at a time.
  • Place your left foot straight out and your right foot on the inner thigh of the left.
  • Reach and hold for ten seconds, then switch legs.

Hamstring Stretch

  • Another great stretch to focus on one leg at a time.
  • While standing up, keep your knees locked with both feet together and reach to your toes.
  • Do the same thing again once with your right leg over your left and then your left leg over your right.


  • This is a great exercise for both your Quadriceps and Hamstrings.
  • To focus on your hamstrings, take short steps and drop one knee all the way to the ground.
  • Do this for several steps multiple times.