Thanks to this test, you can get a clear impression of the weak links in your body when it comes to balance, strength, and flexibility. The battery of tests consists of seven elements that can be scored. The overall score can be used as evaluation or diagnoses of a weak link in the body.


The test consists of the following components:

  • Measuring moment


The seven tests:

  1. Deep squat
  2. Hurdle step
  3. Lunge in one line
  4. Shoulder mobility
  5. Actively lifting a stretched leg 6. Torso stability (push-up)
  6. Rotation balance

The parts are scored on a scale from 0-3:

Scale Meaning
0 There is pain during the execution.
1 The test person cannot properly carry out the movement or even take the position.
2 The test person is able to execute the movement, but needs compensation.
3 The test person can execute the movement without compensation.

1. Deep squat

  1. Pick up the bar a little wider than shoulder width and hold it above your head;
  2. Stand with your feet on the ground and look straight forward;
  3. Now bend into squat position until your knees are bent 90 degrees;
  4. Make sure you keep looking forward and keep your back straight. The bar should remain above your head.

2. Hurdle step

  1. Set the hurdle. Make sure it is a little below your kneecap;
  2. Pick up the bar and hold it in your neck;
  3. Step over the hurdle with one leg and tap the ground with your heel;
  4. Make sure your other leg remains stretched and go back to the start position;
  5. Repeat this three times with both the left and right leg;
  6. Make sure the execution is calm and controlled.

3. Lunge in one line

  1. Pick up the bar and keep this vertical behind your back (from your buttocks to above your head);
  2. You hold the top of the bar with the arm/hand that is on the same side (ipsilateral side) as the leg you use to step backwards;
  3. Step backwards three times with the same leg;
  4. Make sure your feet are placed in one line behind the other;
  5. Now change your grip and step backwards with your other foot;
  6. Do the exercises calmly and controlled.

4. Shoulder mobility

  1. Make two fists with the thumbs inwards;
  2. With one hand, the maximum adduction and endorotation is made (placing the hand on the back beneath the shoulder blade);
  3. The other hand makes the maximum abduction and exorotation (placing the hand on the back above the shoulder blade);
  4. Bring the hands as closely together as possible and measure the distance.

5. Actively lifting stretched leg

  1. Lie flat on the floor (on your back) and pull your toes towards you, stretch your legs;
  2. Now lift one leg, while your leg remains stretched and your toes keep pointing towards you;
  3. Your other leg must stay stretched on the floor;
  4. Measure the distance from your ankle to the ground;
  5. Switch legs.

6. Push-up

  1. Lie flat on the floor (on your stomach), place your hands besides your head, and bend your arms;
  2. Your hands should be at about the height of your collarbone (score 1);
  3. Now try to push yourself up;
  4. Can you do it? Place your hands at the height of your chin (score 2);
  5. Try to push yourself up again;
  6. Now lift one leg, make sure your leg remains stretched and your toes stay pointed towards you.

7. Rotation Stabilization

  1. Sit on your hands and knees;
  2. Stretch your left arm and right leg and bring these back to each other beneath your torso. Touch your elbow to your knee and repeat this three times (score 2);
  3. Also repeat this with the other arm and other leg;
  4. Can you do it? Then try to stretch your right leg and right arm at the same time (score 3).

Required equipment

For this test you need the following:

  • FMS test kit

E-book: All Sports Tests

Are you looking for a useful guide that describes more than 40 sports tests? This e-book contains an overview we composed of the most important sports tests currently available. Additionally, the tests are, where possible, substantiated with literature.

More information

Rate this test:

(4.1 based on 76 reviews)