Forward Fold – Flexibility Test [pic]

How are you doing on your stretching routine? Is it something you know you need to work on?

See, reduced flexibility is linked with:

  • Joint pain
  • Increased injury risk
  • Bad posture
  • Sub-optimal results from strength training
  • Sub-optimal results from cardio training

But sometimes people ask me – “Forest, what’s a simple way to see how well my body is moving?”

A simple test – that’s a fairly accurate, reliable, and valid indicator of flexibility I should add! – is the toe touch test!

Give it a try and see how you do:

  • Ideally, warm up for a couple of minutes with some light cardio, OR do the test at the end of a workout
  • Stand upright without shoes on
  • Breath out and reach down, holding the position for a moment
  • Your score is where the index finger (of either hand) reaches lowest
  • Keep knees straight, toes pointing forward, and hands together


If you can touch the floor, you’re doing pretty good – A

If your hands are 2-3 inches off the floor, you cold could use some work on your flexibility – B

If your hands are 4 inches or more off the floor, your flexibility needs work – C

Obviously, there is a lot more to complete flexibility, but this simple toe touch test is a place to start.

If you want help improving your flexibility, stay tuned, I have a new 30 Day Flexibility Challenge program that will be available later this week.

-Forest Vance, Master of Science in Human Movement, Certified Corrective Exercise Specialist, Certified Sport Yoga Instructor

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