What is the Functional Movement System?

Some of you may have heard of “FMS” from our trainers or doctors and are familiar with the kits we have set up to assess how your bodies move.

Functional Movement Systems (FMS) is a screening tool designed to assess an individual's movement patterns and identify any limitations or asymmetries that may increase the risk of injury during physical activity.

By addressing these imbalances through corrective exercises and mobility drills, individuals can improve their movement patterns and reduce their risk of injury. The FMS was developed by physical therapists Gray Cook and Lee Burton and is widely used in the fitness and sports industries. We often use it during consultations with new clients and in annual physicals. 

The FMS consists of seven fundamental movement patterns that are assessed through a series of tests. These patterns are the deep squat, hurdle step, inline lunge, shoulder mobility, active straight-leg raise, trunk stability push-up, and rotary stability.

Each movement is scored on a scale of 0 to 3, and though the scores don’t have to mean much to you, we use them to design individualized exercise programs and to monitor progress over time. The assessment is also used by sports teams and organizations as part of their injury prevention and performance optimization programs.

An extension of the FMS, the Y Balance Test (YBT), is a functional movement assessment that measures an individual's upper and lower body strength, stability, and neuromuscular control. During this assessment, an individual stands at the center of a Y-shaped line, and is asked to reach as far as possible in three different directions while maintaining a single-leg stance. The test measures the distance the individual can reach with each limb and calculates a composite score based on the total distance covered.

To improve YBT scores, individuals can engage in specific exercises that target their identified movement limitations and asymmetries. These may include exercises to improve balance, strength, and neuromuscular control, such as single-leg squats, lunges, and balance exercises on unstable surfaces. Additionally, individuals can work on improving their flexibility and mobility through stretching and foam rolling. A well-rounded fitness program that includes a variety of exercises to address different aspects of physical wellness can also be beneficial.

If you haven’t heard about the FMS or YBT or have some questions about either functional assessment, please reach out to learn more! We enjoy using these helpful tools to help our clients reach their goals, and can do the same for you.


If you haven’t heard about the FMS or YBT or have some questions about either functional assessment, please reach out to learn more!

Peak Performance Care

in Sonora CA

13949 Mono Way

PO Box 4143

Sonora, CA 95370


(209) 532 1288

Fax: (209) 230 9529

Monday/Wednesday: 8am-5:30pm

Tuesday/Thursday: 6am-5pm

Friday: 6am-2pm

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