Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Sit-and-Reach Test

View Instructions

Equipment

  • Sit-and-Reach Test Box

Muscle Groups

  • Back
  • Hips & Buttocks
  • Legs

Purposes

  • Tests flexibility in the posterior chain (hamstrings, glutes, lower back)

Similar Exercise

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Sit with both legs straight and feet flat against the surface of the measurement box.
  • Overlap one hand over the other and, exhaling and dropping your head, reach forward as far as you can.
  • Keep both knees straight throughout the reach.
  • Take the best out of three attempts.

ProTip

  • Exhale as you gently reach forward

Mistakes

  • Bending the knees