Flexibility Test

How to Test Forward Fold / Toe Touch

Test your standing or seated forward fold range.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15 minutes light cardio
  2. 210 leg swings each leg
  3. 330 seconds gentle standing fold
  4. 4Do NOT bounce or force

How to Perform the Test

  • Stand with feet together (or sit with legs extended)
  • Fold forward from hips with straight legs
  • Reach toward toes/floor
  • Note where your hands reach

What Counts as a Good Rep

  • Palms flat past toes = excellent
  • Touch toes = good
  • Reach ankles = developing
  • Reach shins = limited (work on this!)

Recording Your Result

Record your reach: "Palms past toes", "Touch toes", "Ankles", or "Shins"

Safety Notes

  • •Keep slight bend in knees if hamstrings are very tight
  • •Do not round excessively through lower back

Other Flexibility Tests

Pancake Stretch

Assess your straddle/pancake flexibility depth.

Front Splits

Assess your front split depth on each leg.

Side Splits / Middle Splits

Assess your middle/side split depth.

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