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Functional Movement Score Calculator

Total your seven FMS test scores and read your injury-risk band.

How it is calculated

The total is a simple sum of seven test scores, each a whole number from 0 to 3:

FMS total = squat + hurdle + lunge + shoulder + leg raise + trunk stability + rotary stability

The maximum is 21. The tool needs all seven scores. A missing one, a value below 0 or above 3, or a fraction such as 1.5 returns no result, because each test is graded with a whole number. The risk band uses one cut-off taken from the research of Kiesel and colleagues: a total of 14 or less is labelled Elevated injury risk, 15 or more Lower injury risk. Enter one score per test. For tests that are done on both sides, standard FMS scoring counts the lower side. The band is a screening label, not a diagnosis, and the individual scores and any pain matter as much as the total.

Worked example

A recreational athlete scores: deep squat 2, hurdle step 2, in-line lunge 2, shoulder mobility 3, active leg raise 2, trunk stability 2, rotary stability 1.

Total = 2 + 2 + 2 + 3 + 2 + 2 + 1 = 14 out of 21.

14 is at the cut-off, so the band is Elevated injury risk. One more point (for example rotary stability 2) gives 15 and Lower injury risk.

Try this example →

Common mistakes

  • Entering the score of the better side. For paired tests, the lower side counts, since the screen is looking for asymmetry and weak links.
  • Giving a score of 3 for a movement that was done with pain. In the FMS a painful movement scores 0, whatever the quality of the movement.
  • Averaging the left and right sides into a fraction such as 2.5. The tool accepts whole numbers 0 to 3 only and shows no result otherwise.
  • Entering reps, centimetres or seconds from other fitness tests instead of the 0 to 3 grade, or the clearing tests as extra scores. Only the seven main tests are used.
  • Reading a total of 15 as a guarantee against injury, or 14 as a prediction of injury. Look at the lowest individual scores and asymmetries too.

Sources

About this calculator

The Functional Movement Screen (FMS) is a standardized battery of seven movement tests — deep squat, hurdle step, in-line lunge, shoulder mobility, active straight-leg raise, trunk stability push-up and rotary stability — each scored 0 to 3 based on movement quality, symmetry and pain, for a maximum total of 21 points. The screen isn't measuring strength or fitness; it's measuring fundamental movement patterns, mobility and stability that underlie safe, efficient movement under load.

Physical therapists, athletic trainers and strength and conditioning coaches use the FMS total score, along with the pattern of individual test scores, to flag movement-quality asymmetries or limitations that research has associated with elevated injury risk, commonly using a total score at or below 14 out of 21 as a threshold worth further attention. It's typically run before starting a new training program or returning to sport after injury, as a baseline screening tool rather than a diagnostic one.

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