How to Use a Sit and Reach Box for Flexibility

Quick answer

Use a sit and reach box by sitting with legs extended, feet flat against the foot plate, and slowly reaching forward to push the stretch indicator as far as possible. Hold the position for two seconds for an accurate reading.

How to perform the sit and reach test

1. Set up the box: Place the sit and reach box against a wall or on a non-slip mat. Sit on the floor with your back straight and legs extended, feet flat against the foot plate. Your heels should touch the box. Make sure the box does not slide during the test. If it moves, your result will be invalid.
2. Warm up and position your hands: Gently stretch your hamstrings and lower back for 1–2 minutes. Place one hand on top of the other, palms facing down, and rest them on the sliding indicator. Do not bounce or jerk. A slow, controlled movement gives a true flexibility reading.
3. Reach forward slowly: Exhale and lean forward from your hips, keeping your legs straight. Push the sliding indicator as far as you can without bending your knees. Hold the final position for two seconds. If your knees bend, the test measures hip flexor tightness instead of hamstring flexibility. Stop and reset.
4. Read and reset: Read the measurement at the edge of the indicator. Record the number, then press the reset button to return the indicator to the starting position. Perform the test three times and use the best (farthest) score for your record.

Product facts

• Baseline Sit n' Reach Trunk Flexibility Box - Standard & Deluxe: Baseline Sit n' Reach Trunk Flexibility Box features a built-in foot plate and a maximum stretch indicator that locks in place until reset. This design ensures each test measures the same starting position and records your exact reach without needing a second person to read the scale.