This test involves sitting on the floor with legs out straight ahead.

Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart.

Both knees are held flat against the floor by the tester.

With hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible.

After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded. Make sure there is no jerky movements, and that the fingertips remain level and the legs flat.

The following table is data from the American College of Sports Medicine (1995) for performance in the sit and reach test: