V-Sit and Reach: A Flexibility Assessment

This test is a measure of flexibility primarily for the hamstrings and secondarily for the lower back, buttocks, and calf muscles. Specifically, these muscles are the biceps femoris, semitendinosus, semimembranosus, erector spinae, gluteus maximus and medius, and gastrocnemius.

This is another great, low equipment assessment that you can implement almost anywhere! 

Procedures:

1. Subject should warm-up for 10 min by walking in place and slow sustained

stretching.

 2. Subject removes the shoes.

3. Subject sits on the floor with back against wall and feet 30cm apart.

4. Subject fully extends the legs and the 23cm mark is placed at the heels.

5. Subject extends arms forward with the hands placed on top of each other, palms down.

6. Subject bends forward along the measuring scale 4 times, holding both the hands at the maximal position for 1-2 s on each trial.

 7. The score is recorded to the nearest half of an inch and the 4 trials are averaged for the score.

Reference:

Haff, G. G., & Dumke, C. (2018). Laboratory Manual for Exercise Physiology, 2E: Human Kinetics.