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Flexibility test: hamstrings, hips and shoulders

This flexibility test gives you a rating for your hamstrings, hips and shoulders from three simple at-home checks, and tells you which areas to focus on first.

How it's calculated

Toe touch (hamstrings): stand with knees straight and reach down. Enter 0 if your fingertips just touch the floor, a negative number for how many cm short you stop, or a positive number if you can reach past it (measure standing on a step). 5 cm or more past is rated good, within 5 cm either side average, and more than 5 cm short needs work.

Deep squat hold (hips): squat as low as you can with heels down and chest up, and time how long you can hold it comfortably. 60 seconds or more is good, 30–59 seconds average and under 30 seconds needs work.

Back scratch (shoulders): reach one hand over your shoulder and the other up your back, and measure the gap between your fingertips; enter a negative number if they overlap. Touching or overlapping is good, a gap up to 8 cm is average and more than 8 cm needs work. Test both sides and enter the worse one.

These are simple field checks with practical cut-offs, not clinical tests, and results vary with warm-up and time of day. Retest warm, at the same time of day, every two weeks. The 30-day mobility plan builder uses the same tests on days 1, 15 and 30.

Frequently asked questions

What is a good toe-touch result?

Touching the floor with straight knees is a reasonable baseline for most adults, and reaching a few centimetres past it is good. Falling short is common if you sit a lot, and usually improves within weeks of daily hamstring and hip work.

Why can't I hold a deep squat?

Common limits are stiff ankles, tight hips and a lack of practice in the position. Holding a door frame or putting a small plate under your heels lets you practise while range improves. The knee-to-wall test in the journal checks ankles separately.

Is it normal for one shoulder to be tighter?

Yes. Most people score differently on each side in the back-scratch test, often tighter on the dominant side. Work both, give the tighter side an extra set, and see a professional if one side is painful or very restricted.

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General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.