Functional Movement Screening (FMS) is a systematic approach used by strength‑and‑conditioning professionals, physical therapists, and athletic trainers to evaluate fundamental movement patterns. By identifying mobility restrictions, stability deficits, and asymmetries, the screen helps practitioners design targeted interventions that improve performance, reduce injury risk, and enhance overall functional capacity. While the FMS is not a diagnostic tool, its structured methodology provides a reproducible snapshot of an individual’s movement quality, making it a valuable component of any comprehensive exercise assessment protocol.
What Is the Functional Movement Screen?
The FMS consists of seven distinct movement tests that collectively assess three primary domains:
- Mobility – the ability of joints and soft tissues to move through a full, pain‑free range.
- Stability – the capacity of the core and surrounding musculature to maintain control under load.
- Motor Control – the integration of mobility and stability to produce coordinated, efficient movement.
Each test is scored on a 0‑3 scale, with a total possible score of 21. Lower scores generally indicate greater risk of injury and a need for corrective exercise work, whereas higher scores suggest a solid foundation of movement quality.
The Seven Core FMS Tests
| Test | Primary Movement Pattern | Key Anatomical Focus |
|---|---|---|
| Deep Squat | Bilateral hip, knee, and ankle flexion with an overhead reach | Ankle dorsiflexion, hip flexion/extension, thoracic spine extension |
| Hurdle Step | Single‑leg stepping over a low hurdle while maintaining torso stability | Hip flexion/extension, knee stability, core control |
| In‑Line Lunge | Forward lunge with the torso aligned to a straight line | Hip flexion/extension, knee tracking, ankle dorsiflexion, core stability |
| Shoulder Mobility | Simultaneous shoulder flexion and internal rotation with a dowel | Glenohumeral internal rotation, scapular upward rotation |
| Active Straight‑Leg Raise | One‑leg raise while keeping the opposite leg flat on the ground | Hamstring extensibility, hip flexion, lumbar stability |
| Trunk Stability Push‑up | Modified push‑up with alternating hand taps | Core anti‑extension/rotation, scapular stability |
| Rotary Stability | Quadruped “bird‑dog” with opposite arm/leg extension and rotation | Lumbar spine rotation control, hip stability, shoulder stability |
Each test is performed in a standardized order, and the examiner observes specific criteria to assign a score.
Preparing the Client and Environment
- Screening for Contraindications – Prior to testing, ask about recent injuries, surgeries, or conditions (e.g., acute low back pain, severe osteoarthritis) that could be aggravated by the movements. If any red flags arise, modify or postpone the screen.
- Clothing and Footwear – Clients should wear form‑fitting athletic attire that allows full visibility of joint motion. Barefoot or minimalist shoes are preferred to avoid interference with foot mechanics.
- Space Requirements – A clear, flat area of at least 3 × 3 m is sufficient. A yoga mat or thin exercise mat provides a non‑slippery surface for floor‑based tests.
- Equipment Checklist – You will need a 12‑inch dowel (or PVC pipe), a 10‑inch hurdle (or a low step), a measuring tape, a stopwatch, and a scoring sheet. Some practitioners also use a digital tablet for real‑time data entry.
- Warm‑up Protocol – A brief, general warm‑up (5‑7 minutes of light cardio and dynamic stretching) helps ensure the client is not stiff, which could skew results.
Scoring System and Interpretation
The 0‑3 Scale
| Score | Description |
|---|---|
| 3 | The movement is performed correctly without compensation. |
| 2 | The client completes the movement but requires a modification (e.g., reduced depth, assistance). |
| 1 | The client cannot complete the movement even with a modification. |
| 0 | The client experiences pain during the test. |
Composite Scores
- 15‑21 – Generally indicates good functional movement capacity. Minor deficits may still exist and can be addressed with targeted work.
- 14 and below – Suggests a higher likelihood of injury and warrants a deeper analysis of the specific patterns that received low scores.
- Asymmetry – A difference of ≥ 2 points between left and right sides on unilateral tests (Hurdle Step, In‑Line Lunge, Active Straight‑Leg Raise) is a red flag for potential imbalance.
Using the Scores
- Identify Priority Areas – Focus on tests scoring 1 or 0 first, as these represent the most significant deficits.
- Map Deficits to Musculoskeletal Chains – For example, a low Deep Squat score often reflects limited ankle dorsiflexion, hip flexor tightness, or thoracic extension deficits. Understanding the chain helps select appropriate corrective exercises.
- Track Progress – Re‑test every 4–6 weeks (or after a defined training block) to monitor improvements. A change of +1 point on a previously low‑scoring test is a meaningful indicator of adaptation.
Common Movement Faults and Their Implications
| Test | Typical Fault | Underlying Issue | Suggested Corrective Focus |
|---|---|---|---|
| Deep Squat | Heels lift, knees collapse inward | Ankle dorsiflexion restriction, hip adductor weakness, core instability | Ankle mobility drills, hip abductor strengthening, anti‑rotation core work |
| Hurdle Step | Excessive trunk lean, hip drop | Hip abductors/gluteus medius weakness, poor proprioception | Single‑leg balance, lateral band walks |
| In‑Line Lunge | Knee drifts medially, torso rotates | Knee valgus tendency, limited hip external rotation | Cue “knees over toes,” hip external rotator activation |
| Shoulder Mobility | Inability to touch dowel overhead | Glenohumeral internal rotation deficit, scapular dyskinesis | Sleeper stretch, scapular wall slides |
| Active Straight‑Leg Raise | Lumbar hyperextension, hamstring tightness | Poor hamstring flexibility, lumbar instability | Supine hamstring stretch, dead‑bug core activation |
| Trunk Stability Push‑up | Sagging hips, inability to tap opposite hand | Core anti‑extension weakness, shoulder instability | Plank variations, scapular push‑up |
| Rotary Stability | Rotational loss, hip sag | Lumbar rotation control deficit, gluteal weakness | Bird‑dog progressions, dead‑bug with rotation |
Understanding these patterns enables practitioners to prescribe precise, progressive interventions rather than generic “strength” or “flexibility” programs.
Integrating FMS Findings into Program Design
- Prioritize Corrective Exercise – Allocate the first 10–15 minutes of each training session to address the identified deficits. Use a progression ladder: mobility → activation → stability → strength → power.
- Exercise Selection – Choose movements that reinforce the corrected pattern. For a limited Deep Squat, begin with goblet squats at a reduced depth, then progress to full‑range back squats as mobility improves.
- Load Management – When deficits are severe (score ≤ 1), limit high‑impact or heavy‑load exercises until the client demonstrates adequate control. This reduces the risk of exacerbating the underlying issue.
- Feedback Loop – Provide real‑time verbal and tactile cues during corrective drills. Video analysis can be valuable for visual learners.
- Re‑assessment Schedule – A full FMS re‑test every 6–8 weeks is typical, but you may retest specific components more frequently if a particular deficit is central to the client’s goals (e.g., a sprinter focusing on hip stability).
Limitations and Best Practices
- Not a Diagnostic Tool – The FMS can flag potential problem areas but cannot replace a clinical evaluation for pain or injury.
- Subjectivity in Scoring – Consistency improves with experience and standardized training. Using video recordings for later review can enhance reliability.
- Population Specificity – While the FMS is widely used across athletes, military personnel, and general fitness clients, certain populations (e.g., older adults with severe osteoarthritis) may require modified protocols.
- Complementary Assessments – Pair the FMS with other functional tests (e.g., Y‑Balance, hop tests) when a more comprehensive movement profile is needed.
Adhering to these best practices maximizes the utility of the screen while minimizing misinterpretation.
Frequently Asked Questions
Q: How long does a full FMS take?
A: Typically 20–30 minutes for a single client, including setup, instruction, and scoring.
Q: Can I administer the FMS without formal certification?
A: While the screen is open‑source, many professional organizations (e.g., the Functional Movement Institute) offer certification to ensure proper technique and scoring. Certification is recommended for practitioners who will use the results to prescribe corrective programs.
Q: What if a client scores a 0 due to pain?
A: A score of 0 indicates that the movement reproduces pain and should be referred to a qualified health professional for further evaluation before proceeding with the screen.
Q: Is the FMS appropriate for children?
A: Yes, with age‑appropriate modifications (e.g., lower hurdle height, lighter dowel). However, ensure the child can understand and follow instructions safely.
Q: How does the FMS differ from a mobility test?
A: Mobility tests isolate a single joint’s range of motion, whereas the FMS evaluates integrated movement patterns that require coordination of multiple joints and muscle groups.
Conclusion
Functional Movement Screening offers a structured, evidence‑based framework for evaluating the quality of fundamental movement patterns. By systematically scoring seven core tests, practitioners can uncover hidden mobility restrictions, stability weaknesses, and asymmetries that may predispose individuals to injury or limit performance. When combined with targeted corrective exercises, regular re‑assessment, and thoughtful program integration, the FMS becomes a powerful tool for building a resilient, functional foundation—whether the client is a competitive athlete, a recreational lifter, or anyone seeking to move better in daily life.
