Free tool

Functional mobility test

A simplified seven-movement screen to identify limitations and asymmetries. It is not the official FMS.

Deep squatKeep heels down and trunk controlled, without pain.Hurdle stepRaise one knee to hip height without leaning.Inline lungeMaintain balance and knee alignment.Shoulder reachBring both hands closer behind your back without pain.Active straight-leg raiseLift one straight leg without moving the other.Trunk-stability push-upComplete a push-up while staying aligned.Rotary controlOn all fours, extend opposite arm and leg without rotating.

How to perform the screen

Try each movement after warming up, in a safe space, without forcing range. Mark movements you cannot control or perform symmetrically.

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Frequently asked questions

Functional mobility test: official?

A simplified seven-movement screen to identify limitations and asymmetries. It is not the official FMS.

When should I consult a professional?

This is a simplified educational screen, not affiliated with the official FMS and not diagnostic. Stop if you feel pain and consult a healthcare professional.