🧘‍♂️Functional Movement Screen (FMS) Calculator

Assess your mobility/stability deficits to predict injury risk

🏋️1. Deep Squat

Perform a deep squat with feet shoulder-width apart and arms extended overhead. Maintain heels on the ground and torso upright throughout the movement.

3 - Perfect Form

• Thighs below parallel
• Torso remains upright
• Knees track over toes

2 - Compensated

• Heels rise slightly
• Torso leans forward >45°
• Minor knee valgus

1 - Poor Form

• Unable to reach parallel
• Significant balance loss
• Severe compensations

0 - Pain Present

• Any pain during movement
• Inability to attempt test
• Severe discomfort

🚧2. Hurdle Step

Step over a hurdle (or imaginary hurdle at tibial tuberosity height) while maintaining balance. Keep hips level and maintain stance leg stability.

3 - Perfect Form

• Minimal trunk movement
• Foot clears hurdle easily
• Perfect balance

2 - Compensated

• Significant trunk movement
• Slight contact with hurdle
• Minor balance loss

1 - Poor Form

• Contacts hurdle forcefully
• Complete balance loss
• Unable to complete

0 - Pain Present

• Pain during movement
• Cannot attempt test
• Severe discomfort

🦵3. In-Line Lunge

Perform a lunge with feet in a straight line, back knee touching a board 2 inches behind front heel. Maintain torso upright and avoid lateral movement.

3 - Perfect Form

• Perfect alignment
• Torso remains upright
• No balance loss

2 - Compensated

• Loses alignment slightly
• Torso leans >20°
• Minor balance adjustment

1 - Poor Form

• Complete alignment loss
• Falls or steps out
• Cannot complete

0 - Pain Present

• Pain during movement
• Cannot attempt test
• Severe discomfort

✋4. Shoulder Mobility

With fists closed, reach one hand behind head and other up back, measuring distance between hands. Keep elbows in and measure closest distance between fists.

3 - Excellent

• Hands overlap by
≥1 hand length

2 - Moderate

• Hands touch or within
1 hand length

1 - Limited

• Hands >1 hand length
apart

0 - Pain Present

• Pain during movement
• Cannot attempt test

🦵5. Active Straight Leg Raise

Lying on back, raise one leg straight while keeping the other leg flat on the ground. Measure when opposite leg begins to move or when you reach your limit.

3 - Excellent

• Ankle passes opposite
knee (≥70°)

2 - Moderate

• Ankle between opposite
mid-thigh & knee (40-70°)

1 - Limited

• Below 40° or other
leg lifts

0 - Pain Present

• Pain during movement
• Cannot attempt test

💪6. Trunk Stability Push-Up

Perform a push-up with hands at shoulder level, keeping torso rigid. Men start with thumbs at chin level, women at clavicle level.

3 - Perfect Form

• Body lifts as unit
• Men: thumbs at chin
• Women: at clavicle

2 - Compensated

• Men: thumbs at clavicle
• Women: lower position
• Some arching

1 - Poor Form

• Cannot perform
• Severe arching
• Incomplete movement

0 - Pain Present

• Pain during movement
• Cannot attempt test

🔄7. Rotary Stability

On hands and knees, extend opposite arm and leg while maintaining stability. Keep torso parallel to ground and avoid rotation or sagging.

3 - Perfect Form

• Full extension
• No compensation
• Perfect stability

2 - Compensated

• Modified version
(same side limbs)
• Some instability

1 - Poor Form

• Cannot perform
correctly
• Loss of position

0 - Pain Present

• Pain during movement
• Cannot attempt test

📋 Your FMS Results

0

out of 21 possible points

ℹ️ How to Use This Calculator & Interpretation Guide ▼

📝 FMS Test Instructions

1. Perform each movement as described in the test instructions
2. Score yourself honestly based on your performance
3. Any movement that causes pain should be scored 0
4. Complete all 7 tests before calculating your score
5. Review your results and risk assessment

📈 Score Interpretation

• 17-21 points: Excellent movement patterns - Low injury risk
• 14-16 points: Good movement patterns - Moderate injury risk
• 10-13 points: Some movement limitations - Elevated injury risk
• ≤9 points: Significant movement dysfunctions - High injury risk
• Any 0 scores: Pain with movement requires medical attention

🏋️ Example Scoring

Recreational Athlete (32 year old male):

• Deep Squat: 2 (heels rise slightly)
• Hurdle Step: 3 (perfect form)
• In-Line Lunge: 2 (minor alignment loss)
• Shoulder Mobility: 2 (hands touch)
• Active Leg Raise: 3 (full range)
• Trunk Push-Up: 2 (modified position)
• Rotary Stability: 2 (modified version)
• Total: 16/21 (Good - Moderate Injury Risk)

⚠️ Important Notes

• This is a screening tool, not a diagnostic test
• Any score of 0 (pain) should be evaluated by a healthcare professional
• Scores below 14 indicate areas needing improvement
• Consider consulting a physical therapist for low scores