Functional Movement Screen scoring in one place: 7 tests with left and right sides, 3 pain clearing tests, the total out of 21, the asymmetries and where to start correcting.
FMS Score Calculator - Functional Movement Screen Scoring
Functional Movement Screen scoring in one place: 7 tests with left and right sides, 3 pain clearing tests, the total out of 21, the asymmetries and where to start correcting.
FMS Score Calculator
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Seven tests, 21 points and one cutoff
Seven tests, each scored from 0 to 3, give a total out of 21. This FMS score calculator adds them up the way the screen intends: the weaker side counts on every two-sided test, a painful clearing test turns its linked test into a 0, and the result is set against the 14-point cutoff from the injury studies. On top of the total you get the number of left-right asymmetries and a short list of where to start, ordered by the corrective hierarchy the FMS authors use.
Scoring a screen from your sheet
- Deep squat - one score for the whole movement, from the overhead squat with a dowel.
- Hurdle step and in-line lunge - a score for the left and for the right side. The calculator keeps the lower one and marks any difference as an asymmetry.
- Shoulder mobility and the shoulder clearing test - left and right by the arm on top, plus yes or no for pain when the elbow is lifted with the palm on the opposite shoulder.
- Active straight-leg raise - left and right by the leg that rises.
- Trunk stability push-up and the spinal extension clearing test - one score, then pain in a prone press-up or not.
- Rotary stability and the spinal flexion clearing test - left and right, then pain when sitting back onto the heels or not. Read the total, the four tiles, the order of work and the table of scores.
What a total means, and what it does not
A 3 is the pattern done without compensation, a 2 is the pattern done with one, a 1 is the pattern not completed, and a 0 means pain at any point. The total is a quick summary, but the screen was built to read test by test. Two people with 14 points can have nothing in common: one scores 2 everywhere, another has three 3s, a 1 on the straight-leg raise and an asymmetry on the lunge.
That second profile is where the calculator helps most. A screen of 2 on the squat, 2/3 on the hurdle step, 3/2 on the lunge, 2/3 on the shoulders, 1/2 on the leg raise, 2 on the push-up and 2/2 on rotary stability adds up to 13, with four asymmetries and one test scored 1. The order of work starts with the straight-leg raise, then the shoulder asymmetry, then the hurdle step, because mobility comes before stability and stability comes before the fundamental patterns.
The link between a low score and injury is real in some groups and weak in others. The 14-point line was first drawn in professional football players. A later meta-analysis by Bonazza and colleagues pooled the studies and found injury odds 2.74 times higher at 14 or below, with good reliability between testers (ICC 0.81). Other reviews found a smaller effect and a lot of difference between studies, so a total of 14 is a reason to look closer, not a forecast.
How each test is scored
Criteria after the original FMS descriptions by Cook and colleagues. Pain anywhere in a test is a 0.
| Test | Scores 3 | Scores 2 | Scores 1 |
|---|---|---|---|
| Deep squat | thighs below horizontal, torso parallel to shins, knees over feet, dowel over feet | the same only with the heels raised on a board | not reached even with the heels raised |
| Hurdle step | hip, knee and ankle in line, little lower back movement, dowel stays level | alignment lost or the lower back moves | foot touches the hurdle or balance is lost |
| In-line lunge | dowel keeps all three contacts, torso still, back knee touches behind the front heel | contacts lost, torso moves or the knee misses | balance is lost |
| Shoulder mobility | fists within one hand length | within one and a half hand lengths | farther apart than that |
| Active straight-leg raise | ankle passes mid-thigh of the other leg | ankle between mid-thigh and the knee joint line | ankle stays below the knee joint line |
| Trunk stability push-up | one rep as a plank, thumbs at the forehead (men) or chin (women) | one rep with thumbs at the chin (men) or collarbone (women) | no clean rep from the easier position |
| Rotary stability | same-side arm and leg extend, then elbow meets knee | only the diagonal version (opposite arm and leg) | the diagonal version fails |
Five screens and the result each one gives
Scores are listed in the form's order: squat, hurdle L/R, lunge L/R, shoulders L/R, leg raise L/R, push-up, rotary L/R.
| Scores entered | Total | Asymmetries | First in the order of work |
|---|---|---|---|
| 2 everywhere | 14 | 0 | shoulder mobility, 2 on both sides |
| 2, 2/3, 3/2, 2/3, 1/2, 2, 2/2 | 13 | 4 | straight-leg raise, 1 point and 1 / 2 |
| 3, 2/2, 2/3, 2/2, 2/1, 3, 2/2 | 15 | 2 | straight-leg raise, 1 point and 2 / 1 |
| 2, 3/3, 3/3, 3/3 with shoulder clearing pain, 3/3, 2, 3/2 | 15 | 1 | shoulder mobility, pain in the clearing test |
| 1, 2/1, 2/2, 2/2, 2/2, 1, 1/2 | 10 | 2 | trunk stability push-up, 1 point |
The fourth row is why the clearing tests matter: shoulder scores of 3 become a 0, and the screen lands at 15 with advice to see a clinician instead of 18.
Four facts about the screen that surprise people
Who reaches for an FMS score calculator
Personal trainers screening a new client before the first program. Physical therapists and athletic trainers repeating the screen after corrective work to see whether a 1 became a 2. Team coaches running a preseason screen for a squad. And lifters who had a screen done and want to read their own numbers.
FMS scoring questions
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