Flexibility reference table
Sit-and-reach norms by age and sex
The Canadian CSEP adult sit-and-reach reference table for ages 20–69. All thresholds below use a box with 26 cm at the foot line. These are reference categories for this test, not worldwide norms or an injury prediction.
Men
| Age | Poor (cm) | Fair (cm) | Good (cm) | Very good (cm) | Excellent (cm) |
|---|---|---|---|---|---|
| 20–29 | < 25 | 25 ≤ x < 30 | 30 ≤ x < 34 | 34 ≤ x < 40 | ≥ 40 |
| 30–39 | < 23 | 23 ≤ x < 28 | 28 ≤ x < 33 | 33 ≤ x < 38 | ≥ 38 |
| 40–49 | < 18 | 18 ≤ x < 24 | 24 ≤ x < 29 | 29 ≤ x < 35 | ≥ 35 |
| 50–59 | < 16 | 16 ≤ x < 24 | 24 ≤ x < 28 | 28 ≤ x < 35 | ≥ 35 |
| 60–69 | < 15 | 15 ≤ x < 20 | 20 ≤ x < 25 | 25 ≤ x < 33 | ≥ 33 |
Women
| Age | Poor (cm) | Fair (cm) | Good (cm) | Very good (cm) | Excellent (cm) |
|---|---|---|---|---|---|
| 20–29 | < 28 | 28 ≤ x < 33 | 33 ≤ x < 37 | 37 ≤ x < 41 | ≥ 41 |
| 30–39 | < 27 | 27 ≤ x < 32 | 32 ≤ x < 36 | 36 ≤ x < 41 | ≥ 41 |
| 40–49 | < 25 | 25 ≤ x < 30 | 30 ≤ x < 34 | 34 ≤ x < 38 | ≥ 38 |
| 50–59 | < 25 | 25 ≤ x < 30 | 30 ≤ x < 33 | 33 ≤ x < 39 | ≥ 39 |
| 60–69 | < 23 | 23 ≤ x < 27 | 27 ≤ x < 31 | 31 ≤ x < 35 | ≥ 35 |
Read the box before the table
Choose the row for your age and sex. Each interval includes its lower bound and excludes its upper bound. If your box reads 23 cm at your feet, add 3 cm to your measurement before using this 26 cm table. A reading of 30 cm on a 23 cm box is therefore compared as 33 cm. Keep the box convention the same when comparing tests.
Bring your measurement and test setup to a conversation about your training.
Where do these norms come from?
Canadian Society for Exercise Physiology, CSEP-PATH Resource Manual (2013), reproduced in ACSM’s Guidelines for Exercise Testing and Prescription. This page uses the same thresholds as our sit-and-reach calculator. It does not apply them to children, adults over 69 or a different test protocol.
Does a low result mean I will get injured?
No. Sit-and-reach combines hamstring and lower-back flexibility and is affected by arm and leg proportions. One category cannot diagnose a problem or predict injury. Compare repeat measurements made with the same setup rather than chasing a category.