This test measures the flexibility of the lower back and hamstring muscles, similar to what is measured with the sit and reach test. The test involves touching the floor with the fingertips for 10 seconds. The test is part of the Kraus-Weber fitness test protocols, a series of six medical fitness tests that measure the strength and flexibility of key postural (core) muscles. See also the similar toe touch test, which measures the distance from fingertips to the ground.

How to Use This Calculator

Follow these simple steps to assess your lower back and hamstring flexibility using the Floor Touch Test calculator:

  1. Perform the Test - Stand erect, barefooted, with hands at sides and feet together. Lean down slowly to touch the floor with your fingertips.
  2. Record Your Results - Note whether you can touch the floor and time how long you can hold the position.
  3. Enter Your Data - Input your test results into the calculator above for more accurate interpretation.
  4. View Your Assessment - Click "Calculate Results" to receive your pass/fail status, modified score, and personalized recommendations.

Pro Tip: For the most accurate results, perform the test after a brief warm-up of 5-10 minutes of light aerobic activity. Avoid testing immediately after prolonged sitting, as this can temporarily reduce hamstring flexibility.

What Is the Floor Touch Test?

Test Purpose: To measure the flexibility of the lower back and hamstring muscles. Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

Equipment Required: Stopwatch only - this test requires minimal equipment and can be performed anywhere.

Pre-Test Procedures: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. See more details of pre-test procedures.

How to Perform the Floor Touch Test

Procedure: The subject stands erect, barefooted, hands at sides and feet together. The subject then is asked to lean down slowly to touch the floor with their fingertips for 10 seconds. Bouncing and jerking is not allowed. The examiner holds the knees straight in order to prevent any bending.

Scoring: This test is graded on a pass-fail basis. The test is passed if the subject holds the position correctly for ten seconds. The Kraus-Weber test comprises 6 exercises - being unable to perform even one of the six exercises results in failing the test overall.

Advantages: This is a very simple test to conduct, which can be performed quickly with minimal equipment.

Comments: A modified scoring system is sometimes used which scores the test from 0-10 depending on the number of seconds that the body is held in the appropriate position.

"The floor touch test provides a simple yet effective assessment of posterior chain flexibility. Athletes with limited hamstring and lower back flexibility are at increased risk for lumbar spine injuries and may experience reduced performance in activities requiring hip flexion."
— Robert J. Wood, PhD in Exercise Physiology, Founder of Topend Sports

Understanding Your Results

The Floor Touch Test uses a pass/fail scoring system based on the traditional Kraus-Weber protocol. Here's how to interpret your results:

PASS

You can touch the floor with fingertips and hold for 10+ seconds. This indicates adequate lower back and hamstring flexibility.

FAIL

Unable to touch floor or hold for less than 10 seconds. This suggests limited posterior chain flexibility that may benefit from a stretching program.

Modified Score (0-10)

Based on seconds held in position. Score of 10 = excellent flexibility, 5-9 = moderate flexibility, 0-4 = limited flexibility requiring attention.

Sport-Specific Applications

Different sports have varying requirements for lower back and hamstring flexibility. Here's how the Floor Touch Test applies to various athletic disciplines:

Endurance Sports (Running, Cycling, Triathlon)

Distance runners and cyclists often develop tight hamstrings due to repetitive motion. Passing the Floor Touch Test indicates adequate flexibility to maintain proper running form and cycling posture. Athletes who fail may experience reduced stride length and increased lower back fatigue during long efforts.

Power Sports (Weightlifting, Football, Wrestling)

Posterior chain flexibility is essential for proper deadlift and squat mechanics. Athletes who cannot pass the Floor Touch Test may compensate with spinal flexion during lifts, increasing injury risk. Football players need adequate flexibility for tackling and blocking positions.

Flexibility-Focused Sports (Gymnastics, Dance, Martial Arts)

These athletes typically exceed the basic Floor Touch Test requirements. The test serves as a baseline assessment, with elite performers able to place palms flat on the floor. Limited flexibility in these sports can significantly impact performance and injury risk.

Team Sports (Soccer, Basketball, Hockey)

Players in these sports require dynamic flexibility for sprinting, cutting, and shooting movements. Failing the Floor Touch Test correlates with increased risk of hamstring strains, which are among the most common injuries in team sports. Regular flexibility assessment helps identify at-risk athletes.

How to Improve Your Flexibility

If you failed the Floor Touch Test or want to improve your score, these evidence-based strategies can help increase your lower back and hamstring flexibility:

Daily Stretching Protocol

  • Standing Hamstring Stretch: Place foot on elevated surface, keep leg straight, hinge at hips. Hold 30 seconds each leg.
  • Seated Forward Fold: Sit with legs extended, reach toward toes. Hold 30-60 seconds.
  • Cat-Cow Stretch: On hands and knees, alternate between arching and rounding spine. 10 repetitions.
  • Lying Hamstring Stretch: On back, use strap or hands to pull straight leg toward chest. Hold 30 seconds each leg.

Progressive Training Approach

Flexibility improvements take time. Research by sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, suggests that consistent daily stretching for 4-6 weeks typically produces measurable improvements in floor touch distance. Start with gentle stretches and gradually increase intensity as flexibility improves.

Additional Strategies

  • Foam Rolling: Target hamstrings and lower back for 2-3 minutes before stretching
  • Warm-Up First: Stretch after 5-10 minutes of light activity for better results
  • Consistency Over Intensity: Daily gentle stretching outperforms occasional intense sessions
  • PNF Stretching: Contract-relax techniques can accelerate flexibility gains

Frequently Asked Questions

What does the Floor Touch Test measure?

The Floor Touch Test measures the flexibility of the lower back and hamstring muscles. It assesses whether you can touch the floor with your fingertips while standing with straight legs, which indicates adequate posterior chain flexibility important for athletic performance and injury prevention.

How do I pass the Floor Touch Test?

To pass the Floor Touch Test, you must be able to touch the floor with your fingertips while standing with feet together and knees straight, and hold this position for 10 seconds without bouncing or jerking. An examiner should ensure your knees remain straight throughout the test.

What is the Kraus-Weber test?

The Kraus-Weber test is a series of six medical fitness tests developed in the 1950s by Dr. Hans Kraus and Dr. Sonja Weber. These tests measure the strength and flexibility of key postural (core) muscles. Failing any single test indicates a potential fitness deficiency that may contribute to back pain.

Why is lower back flexibility important for athletes?

Lower back flexibility is crucial for athletes because tightness in this area is associated with lumbar lordosis, forward pelvic tilt, and lower back pain. Adequate flexibility helps prevent injuries, improves performance in sports requiring bending and rotation, and supports proper posture during athletic movements.

How can I improve my Floor Touch Test performance?

To improve Floor Touch Test performance, focus on regular hamstring and lower back stretching exercises such as seated forward folds, standing hamstring stretches, and cat-cow stretches. Consistency is key - stretch daily for 15-30 seconds per stretch, and avoid bouncing during stretches. Most people see improvement within 4-6 weeks of consistent practice.

Is the Floor Touch Test different from the Sit and Reach Test?

Yes, while both tests measure hamstring and lower back flexibility, they use different positions. The Floor Touch Test is performed standing with feet together, while the Sit and Reach Test is performed seated with legs extended. The standing position adds a gravity component and may also involve calf flexibility.

How often should I test my flexibility?

For athletes following a flexibility training program, testing every 4-6 weeks provides useful progress data. For general fitness monitoring, quarterly assessments are sufficient. Avoid testing daily as small day-to-day variations can be misleading and discouraging.

References

  1. Kippers V, Parker AW. Toe-touch test. A measure of its validity. Phys Ther. 1987 Nov;67(11):1680-4.
  2. Kraus H, Hirschland RP. Minimum muscular fitness tests in school children. Research Quarterly. 1954;25(2):178-188.
  3. Mayer TG, Tencer AF, Kristoferson S, Mooney V. Use of noninvasive techniques for quantification of spinal range-of-motion in normal subjects and chronic low-back dysfunction patients. Spine. 1984;9(6):588-595.
  4. Perret C, Poiraudeau S, Fermanian J, et al. Validity, reliability, and responsiveness of the fingertip-to-floor test. Arch Phys Med Rehabil. 2001;82(11):1566-1570.
  5. Cornbleet SL, Woolsey NB. Assessment of hamstring muscle length in school-aged children using the sit-and-reach test and the inclinometer measure of hip joint angle. Phys Ther. 1996;76(8):850-855.
  6. Magnusson SP, Simonsen EB, Aagaard P, Kjaer M. Biomechanical responses to repeated stretches in human hamstring muscle in vivo. Am J Sports Med. 1996;24(5):622-628.
  7. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021.

The Test in Action

Similar Tests

  • Stand & Reach — stand on a raised surface and bend forwards with straight legs. Measure how far past the toes the fingers can reach.
  • Toe Touch — measure distance from fingertips to ground.
  • Schober test — measures the flexibility of the lumbar spine based on the stretching of the skin over the lumbar spine while bending forwards.

Related Pages