FMS Level 1 cheat sheet

The Functional Movement Screen is a 7-test screen of fundamental movement patterns scored 0-3, developed to identify movement limitations and asymmetries before training or testing.

Scoring scale: 3 = movement completed with no compensations; 2 = completed with compensation; 1 = unable to complete or achieve the position; 0 = pain anywhere during the test.

A score of 0 overrides all other information: any pain during a screen takes priority over the numeric score and requires referral or clearance before scoring the pattern.

The screen is not a diagnostic tool and does not measure strength, endurance, or fitness; it identifies mobility and motor-control restrictions in basic patterns.

Scores are ordinal, not interval: a 2 is not twice a 1, so scores are interpreted by pattern and by side rather than summed as a continuous measure.

The 7 patterns are Deep Squat, Hurdle Step, Inline Lunge, Shoulder Mobility, Active Straight-Leg Raise, Trunk Stability Push-Up, and Rotary Stability.

Three patterns are scored bilaterally (Hurdle Step, Inline Lunge, Shoulder Mobility, Active Straight-Leg Raise, Rotary Stability) and the lower of the two sides counts toward the total.

Total score ranges 0-21; a common interpretive threshold is that a total of 14 or below flags elevated injury risk in active populations, though predictive validity is debated.

Each pattern has an associated clearing test (or provocation test) used to check for pain when the primary movement does not itself expose it.

Equipment: dowel held overhead with elbows at 90 degrees, feet shoulder-width apart with toes pointing forward, heels flat on the floor.

Instruction: press the dowel overhead, squat as deep as possible with heels down and the dowel maximally overhead; perform up to 3 attempts.

Score 3: upper torso parallel to the tibia or more upright, femur below horizontal, knees aligned over feet, dowel aligned over feet.

Score 2: same squat depth achieved but with heels elevated on a 2x6 board, or the above criteria met only with the board.

Score 1: torso not parallel to tibia, femur not below horizontal, knees not over feet, or lumbar rounding; dowel not over feet.

Score 0: pain anywhere during the test; the score of 0 is recorded and the pain provocation is noted.

Common compensations: heels rising, feet turning out, knees caving inward, arms falling forward, excessive forward trunk lean.

The pattern integrates bilateral hip, knee, and ankle mobility with thoracic extension and core stability; bilateral limitation suggests a mobility restriction, unilateral asymmetry suggests a stability or control issue.

Use a 2x6 board under the heels to distinguish ankle limitation from other restrictions; ability to score 3 only with heels elevated indicates ankle dorsiflexion limitation.

Equipment: dowel across the shoulders, hurdle set at the height of the tibial tuberosity of the tested leg.

Instruction: stand with feet together behind the hurdle, step over and back while maintaining a tall spine and dowel contact; perform up to 3 attempts per side.

Score 3: hips, knees, and ankles remain aligned in the sagittal plane, minimal to no lumbar movement, dowel remains horizontal, foot clears the hurdle.

Score 2: alignment lost, lumbar flexion or extension, dowel not horizontal, or foot contacts the hurdle.

Score 1: foot contacts the hurdle, loss of balance, or the movement cannot be completed.

Score 0: pain anywhere during the test.

The stance leg represents stability and the stepping leg represents mobility; the test assesses single-leg stance control and hip stability.

Asymmetry is scored by recording each side and using the lower score; a side difference of 1 or more flags an asymmetry to address.

Common compensations: hip hike, trunk lean, pelvic rotation, excessive knee flexion of the stance leg.

Equipment: dowel held behind the back with the top hand at the cervical spine and the bottom hand at the lumbar spine, maintaining three points of contact (head, thoracic spine, sacrum).

Instruction: place the rear foot on a 2x6 board with the toe of the rear foot at the heel of the front foot; lower the rear knee to touch the board behind the front heel and return; up to 3 attempts per side.

Score 3: minimal to no torso movement, no movement of the feet, knee touches the board behind the front heel, dowel remains in contact at all three points.

Score 2: torso movement, feet moving, knee not touching behind the front heel, or loss of dowel contact.

Score 1: loss of balance or inability to complete the movement.

Score 0: pain anywhere during the test.

The pattern assesses hip mobility, ankle dorsiflexion, knee stability, and thoracic spine mobility in a split stance.

Common compensations: front knee drifting inward, torso rotation, dowel losing contact, rear heel lifting, short stride.

Asymmetry is determined by comparing sides; a difference of 1 or more indicates an asymmetric limitation to prioritize.

Equipment: measuring tape; the test measures the distance between the two fists in a combined shoulder flexion and extension reach.

Instruction: make fists with thumbs inside, reach one hand over the shoulder and the other up the back, and measure the distance between the closest points of the fists; up to 3 attempts.

Score 3: fists within one hand length of each other.

Score 2: fists within one and a half hand lengths of each other.

Score 1: fists more than one and a half hand lengths apart.

Score 0: pain anywhere during the test.

A clearing test is performed: the subject places a hand on the opposite shoulder and lifts the elbow; pain indicates a positive clearing test and the pattern is scored 0.

Hand length is measured from the distal wrist crease to the tip of the middle finger; the same hand length is used for both sides.

The test assesses shoulder mobility, scapular stability, and thoracic spine extension; asymmetry is determined by comparing left and right scores.

Equipment: dowel and a 2x6 board; the subject lies supine with the dowel placed at the mid-thigh level between the anterior superior iliac spine and the knee.

Instruction: lift the test leg with the ankle dorsiflexed and knee extended, keeping the opposite leg flat on the board and the low back flat; up to 3 attempts per side.

Score 3: the malleolus of the lifted leg reaches the dowel with the opposite leg remaining flat.

Score 2: the malleolus reaches between the dowel and the mid-patella.

Score 1: the malleolus does not reach the mid-patella.

Score 0: pain anywhere during the test.

The test assesses hamstring flexibility, hip mobility, and core stability with the pelvis maintained in neutral.

Common compensations: opposite leg lifting, low back arching, pelvis rotating, knee bending.

Asymmetry is determined by comparing sides; a difference of 1 or more flags an asymmetric hamstring or hip limitation.

Equipment: none; the test assesses trunk stability in a push-up position with the spine held neutral.

Instruction: men start with thumbs at the level of the forehead and women with thumbs at the level of the chin; perform one push-up with the body moving as a unit; up to 3 attempts.

Score 3: the push-up is completed with the thumbs at the specified starting position and the body moves as a unit with no lumbar lag.

Score 2: the push-up is completed with the thumbs at the level of the chin (men) or the clavicle (women).

Score 1: the push-up cannot be completed in the specified position.

Score 0: pain anywhere during the test.

A spinal extension clearing test is performed: the subject lies prone and presses the upper body up while keeping the hips on the floor; pain indicates a positive clearing test and the pattern is scored 0.

The test assesses reflexive core stability and the ability to resist extension of the lumbar spine during a closed-chain upper-body movement.

The test is not scored bilaterally; it is a single score based on the completed push-up position.

Equipment: none; the test assesses multi-plane core stability in a quadruped position.

Instruction: from quadruped with hips and knees at 90 degrees and ankles dorsiflexed, reach one hand to the opposite knee while maintaining a neutral spine; up to 3 attempts per side.

Score 3: the movement is performed unilaterally with the same-side shoulder and hip extended and the knee and elbow touching.

Score 2: the movement is performed diagonally with the opposite shoulder and hip.

Score 1: the subject is unable to perform the diagonal movement.

Score 0: pain anywhere during the test.

A spinal flexion clearing test is performed: from quadruped, rock back toward the heels and touch the chest to the thighs; pain indicates a positive clearing test and the pattern is scored 0.

Common compensations: hip rotation, loss of spinal neutrality, shoulder shrug, inability to touch knee and elbow.

Asymmetry is determined by comparing sides; a difference of 1 or more flags an asymmetric core stability limitation.

Any score of 0 during a screen indicates pain and takes precedence over all other scores; the pattern is recorded as 0 and the painful movement is documented.

A positive clearing test produces a score of 0 for the associated primary pattern, even if the primary movement was completed without pain.

Shoulder Mobility clearing test: hand on the opposite shoulder, lift the elbow; pain indicates a positive test.

Spinal extension clearing test (Trunk Stability Push-Up): prone press-up with hips on the floor; pain indicates a positive test.

Spinal flexion clearing test (Rotary Stability): quadruped rock back with chest to thighs; pain indicates a positive test.

The Deep Squat, Hurdle Step, Inline Lunge, and Active Straight-Leg Raise do not have separate clearing tests; pain during the movement itself produces a 0.

A score of 0 requires referral or medical clearance before the pattern is re-screened or trained; it is not treated as a low score to be trained through.

Documentation should record the location and nature of pain, not just the numeric score, to guide referral decisions.

Pain provocation rules apply regardless of the numeric score achieved on the other side of a bilateral pattern.

Total score is the sum of the 7 pattern scores, each ranging 0-3; the maximum is 21 and the minimum is 0.

Bilateral patterns are scored on both sides and the lower score is used in the total; the higher score is retained for asymmetry comparison.

Asymmetry is defined as a difference of 1 or more between left and right scores on a bilateral pattern; asymmetries are prioritized over symmetric limitations.

A score of 0 (pain) is the highest priority and requires referral before any training intervention.

Prioritization order commonly used: pain (0) first, then asymmetries, then symmetric limitations, then overall low total score.

The Deep Squat is often used as a summary pattern because it integrates bilateral hip, knee, ankle, and thoracic mobility; a limitation there may reflect restrictions seen in other patterns.

A common risk threshold is a total score of 14 or below, which has been associated with increased injury risk in some active populations; the threshold is not a diagnosis.

Scores of 1 indicate an inability to complete the pattern and typically reflect a mobility restriction; scores of 2 indicate compensation and typically reflect a stability or motor-control issue.

Re-screening after intervention uses the same scoring criteria and the same side comparisons to track change.