Flexibility Test

How to Test Front Splits

Assess your front split depth on each leg.

Warm-Up First

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

  1. 15-10 minutes light cardio
  2. 2Dynamic leg swings (front/back)
  3. 3Lunge stretches each side
  4. 4Half-split (runner's stretch) each side
  5. 560-90 seconds each position

How to Perform the Test

  • Slide into front split position with support (blocks/hands)
  • Square hips as much as possible
  • Lower as far as comfortable
  • Test both sides

What Counts as a Good Rep

  • Full split (hips on floor, squared) = advanced
  • 3-6 inches from floor = intermediate
  • 6-12 inches from floor = developing
  • 12+ inches from floor = beginner

Recording Your Result

Record depth for each leg. Example: "Right: 4 inches from floor, Left: 6 inches"

Safety Notes

  • •Use blocks or supports
  • •Do not bounce into the split
  • •Back knee can have a pad underneath

Other Flexibility Tests

Pancake Stretch

Assess your straddle/pancake flexibility depth.

Forward Fold / Toe Touch

Test your standing or seated forward fold range.

Side Splits / Middle Splits

Assess your middle/side split depth.

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