Hamstring Flexibility Test
How to Perform the Tests
A. Sit and Reach Test
This test measures the flexibility of the lower back and hamstrings.
- Sit on the floor with legs stretched out straight ahead. Shoes should be removed.
- Place a box or step flat against your feet. A yardstick or ruler is placed on the box with the 15-inch mark at the edge of your feet.
- Slowly reach forward with both hands as far as possible, holding the position for 2 seconds.
- Ensure your hands remain parallel and do not lead with one. Knees must stay straight.
- Record the distance reached on the ruler in inches.
B. Active Knee Extension (AKE) Test
This test isolates the hamstring muscle length.
- Lie on your back on a flat surface.
- Flex one hip to a 90-degree angle, keeping your thigh vertical. You can hold your thigh to stabilize it.
- Actively extend (straighten) your knee as far as possible while keeping the hip at 90 degrees.
- Measure the angle of knee flexion that remains. A 0° angle means your leg is perfectly straight.
- The angle measured is the result. For example, if your knee is bent by 25°, your score is 25.
C. 90-90 Straight Leg Raise Test
Similar to the AKE test, this assesses hamstring tightness.
- Lie on your back and flex both hips and knees to 90 degrees. You can grasp behind your thighs.
- Keeping one leg in this position, actively extend the other knee as much as possible.
- The goal is to get the knee as straight as possible (close to 0° of flexion).
- Measure the angle of the extended knee from full extension. An angle greater than 20° from straight is often considered tight.
Enter Your Test Data
Unit: Inches (in)
Your Flexibility Rating
Average
Your Score: