Instructions:
These are fairly simple tests of flexibility. Take up to 5 attempts at each test and record your best result. If possible, film yourself or have a friend film you so you can review.
1. Anthropometrics: Enter your height. Sit on a chair with reasonable posture and have a friend measure from the crown of your head to the chair seat. This is your torso length. Your leg length is your height minus your torso length.
Height: Torso length: Leg length:
2. Box split. Stand with your toes touching a wall. Slide your feet out as far as you can. Measure total distance from heel to heel in inches or cm. (If testing alone, start the test with one foot at a landmark on the wall and slide the other foot. Then visually mark the distant foot and measure the distance after getting out of the splits.)
Box split distance:
3. Adapted Grant Foot Raise. Stand one foot length away from the wall, with your feet shoulder width apart. Place each palm on the wall at shoulder height. Lift one foot at a time and touch the wall as high as you can in a vertical line with your hand on the wall. If you can reach your hand, note that.
Left leg: Right leg:
4. Frog plank. Get in the “frog” position with your knees at double shoulder width. Then, extend your hips, bringing your torso towards the ground. Keep your knees, ankles and feet touching the ground. Have a friend measure the distance from your waist to the ground. If testing alone, it’s fine to take your best guess. (Using an object like a yoga block and measuring it works.)
Frog plank distance: