Movement Screening: How to Assess Movement Quality

How well do you move? Movement screening identifies limitations, asymmetries, and dysfunctions that might affect performance or increase injury risk. This guide covers practical movement assessments and how to use the results.

What Is Movement Screening?

Definition

Movement screening is the systematic observation of fundamental movement patterns to identify:

• Mobility limitations
• Stability deficits
• Asymmetries
• Compensation patterns
• Potential injury risk factors

Purpose

Identify issues before they become problems:

• Find limitations early
• Prevent injuries
• Guide program design
• Establish baseline

Improve training:

• Target weaknesses
• Select appropriate exercises
• Progress appropriately
• Individualize programs

What Screening Is NOT

Not diagnostic:

• Doesn't diagnose injuries
• Doesn't replace medical evaluation
• Indicates need for further assessment if concerning

Not predictive:

• Low scores don't guarantee injury
• High scores don't guarantee safety
• One piece of information, not the whole picture

The Functional Movement Screen (FMS)

Overview

The FMS is the most widely used standardized movement screen, consisting of 7 movement patterns scored 0-3.

The 7 Movements

1. Deep Squat

• Tests: Hip, knee, ankle mobility; core stability
• What to observe: Depth, torso position, knee tracking, heels

2. Hurdle Step

• Tests: Hip mobility, stability, balance
• What to observe: Hip hike, torso lean, stance leg stability

3. Inline Lunge

• Tests: Hip mobility, ankle dorsiflexion, balance
• What to observe: Knee position, torso stability, balance

4. Shoulder Mobility

• Tests: Shoulder ROM, scapular function
• What to observe: Hand distance, compensations

5. Active Straight Leg Raise

• Tests: Hamstring flexibility, hip mobility, core stability
• What to observe: Range achieved, opposite leg position

6. Trunk Stability Push-Up

• Tests: Core stability during upper body movement
• What to observe: Body alignment, movement quality

7. Rotary Stability

• Tests: Multi-plane core stability
• What to observe: Ability to maintain position, asymmetry

Scoring

3: Performs pattern correctly 2: Completes pattern with compensation 1: Cannot complete pattern 0: Pain during movement

Using FMS Results

Asymmetry: Address side-to-side differences 1s and 0s: Correct before loading that pattern Total score: Baseline for tracking progress

Simple Self-Screening Tests

Overhead Squat Assessment

How to perform:

1. Stand feet shoulder-width
2. Arms overhead, elbows straight
3. Squat as deep as possible
4. Observe from front and side

What to look for:

• Arms fall forward (lat/thoracic limitation)
• Heels rise (ankle mobility)
• Knees cave in (hip weakness)
• Excessive forward lean (ankle/hip mobility)
• Can't reach parallel (multiple factors)

Single-Leg Balance

How to perform:

1. Stand on one leg
2. Hands on hips
3. Hold for 30 seconds
4. Compare sides

What to look for:

• Excessive wobbling
• Hip drop
• Significant side difference
• Unable to maintain position

Toe Touch Test

How to perform:

1. Stand with feet together
2. Bend forward, reach for toes
3. Note distance from fingers to floor

What to look for:

• Distance from toes
• Rounding pattern (where does spine flex?)
• Side-to-side difference

Caveat: Limited by both hamstring flexibility AND motor control.

Shoulder Mobility Screen

Apley scratch test:

1. Reach one arm overhead, down the back
2. Reach other arm behind the back, up
3. Try to touch fingers
4. Compare sides

What to look for:

• Distance between hands
• Asymmetry
• Pain during movement

Hip Rotation Assessment

How to perform:

1. Sit on edge of chair/table
2. Rotate lower leg outward (internal rotation)
3. Rotate lower leg inward (external rotation)
4. Compare sides

Normal ranges:

• Internal rotation: 35-45°
• External rotation: 45-60°
• Significant asymmetry is notable

Thomas Test (Hip Flexor Length)

How to perform:

1. Sit on edge of table
2. Pull one knee to chest
3. Lie back, holding knee
4. Observe resting leg position

What to look for:

• Thigh rises off table (hip flexor tightness)
• Knee extends (rectus femoris tightness)
• Hip abducts (TFL/IT band tightness)

Interpreting Screen Results

Mobility Issues

Signs:

• Limited range of motion
• Can't achieve positions
• Stiffness at end range

Solutions:

• Targeted mobility work
• Stretching
• Soft tissue work
• Movement practice

Stability Issues

Signs:

• Excessive movement/wobbling
• Compensations to maintain position
• Inability to control range

Solutions:

• Stability training
• Motor control work
• Strength in stable positions
• Progress slowly

Asymmetry

Signs:

• Side-to-side differences
• One side compensates differently
• Unequal ranges or control

Solutions:

• Unilateral training
• Extra work on limited side
• Assess for underlying cause

Movement Pattern Issues

Signs:

• Compensations during movement
• Inefficient patterns
• Difficulty with coordination

Solutions:

• Movement practice
• Regression to simpler patterns
• Cueing and feedback
• Gradual progression

From Assessment to Action

Priority Setting

Address first:

1. Pain (refer out if needed)
2. Major limitations affecting basic function
3. Asymmetries greater than 15-20%
4. Patterns required for planned training

Program Modifications

Based on findings:

• Select appropriate exercises
• Modify or regress movements
• Include corrective work
• Progress when ready

Corrective Exercise Integration

Options:

• Dedicated corrective sessions
• Within warm-up
• Between sets of main work
• As "fillers"

Reassessment

Track progress:

• Reassess every 4-8 weeks
• Note improvements
• Adjust approach as needed
• Document changes

Common Limitations and Solutions

Limited Ankle Dorsiflexion

Affects: Squat depth, knee tracking, running mechanics

Screen: Knee-to-wall test (measure distance)

Solutions:

• Calf stretching
• Ankle mobilization
• Elevated heel squatting (temporary)
• Soft tissue work

Limited Hip Mobility

Affects: Squat depth, hip hinge, lunge patterns

Screen: Deep squat, Thomas test, hip rotation

Solutions:

• Hip flexor stretching
• 90/90 stretching
• Hip CARs
• Strengthen through new range

Thoracic Spine Stiffness

Affects: Overhead movements, rotation, posture

Screen: Overhead squat, rotation tests

Solutions:

• T-spine extension drills
• Rotation stretches
• Foam rolling
• Cat-cow variations

Core Stability Deficits

Affects: Basically everything

Screen: Push-up test, rotary stability, plank

Solutions:

• Dead bugs
• Bird dogs
• Pallof press
• Plank variations

Shoulder Mobility Issues

Affects: Overhead pressing, pulling, carrying

Screen: Apley scratch, overhead squat

Solutions:

• Shoulder CARs
• Sleeper stretch
• Doorway stretch
• Strengthen through range

Limitations of Screening

It's a Snapshot

• Movement varies day to day
• Fatigue affects performance
• Doesn't capture under load
• Single observation

Doesn't Predict Injury Perfectly

• Low scores don't guarantee injury
• Athletes perform well with "poor" screens
• Many factors beyond movement quality

Can Miss Things

• Subtle issues
• Load-dependent problems
• Sport-specific demands
• Pain that's not provoked

Context Matters

• Requirements differ by sport/activity
• Some "limitations" are irrelevant
• Don't create problems that don't exist

Practical Screening Protocol

Quick 10-Minute Screen

Perform:

1. Overhead squat × 5
2. Single-leg balance × 30 sec each
3. Toe touch
4. Apley scratch both ways
5. Inline lunge × 3 each
6. Hip rotation seated

Note:

• Obvious limitations
• Asymmetries
• Compensations
• Pain

When to Screen

New clients/athletes: Baseline assessment Program transitions: Before new training phases After injury: Return-to-training assessment Periodically: Every 2-3 months

Key Takeaways

1. Movement screening identifies limitations, asymmetries, and dysfunction
2. Not diagnostic—flags need for further assessment
3. The FMS is standardized but simple tests work too
4. Look for: Mobility issues, stability deficits, asymmetries
5. Address significant findings before loading those patterns
6. Prioritize: Pain first, then major limitations, then asymmetries
7. Integrate correctives into warm-ups and programs
8. Reassess regularly to track progress
9. Context matters—not all limitations are relevant
10. Screening is one tool—combines with other assessments

Movement screening provides valuable information for program design and injury prevention. Use it as one input among many, address meaningful findings, and track progress over time.