What is a Functional Movement Screening (FMS)?

The Functional Movement Screening (FMS) was developed to help fitness professionals assess their clients’ movement patterns. At Kraken Training, we use the FMS as a pre-participation tool, designed to help us understand your current mobility restrictions. This test helps our personal trainers determine which exercises we need to implement in order to see the best possible results for your health and fitness. 

This tool isn’t just for athletes.

Benefits of Functional Movement Screening (FMS)

We are all born mobile and symmetrical. But over time, we develop muscle imbalances, which make us less efficient and more prone to injury.

Functional Movement Screening is a tool used in the most well-renown training facilities around the world. But, FMS is possibly most beneficial for beginners. People who aren’t elite athletes typically have the greatest deviation from the most ideal movement patterns. Those who have hit plateaus in their fitness goals and those who are recovering from injuries need to have a strong movement foundation to excel. Functional Movement Screenings helps us understand what prevents someone from moving properly, and in return, helps our clients progress faster and stay injury-free.

The benefits of the FMS results extend beyond the time our clients are training with us. 

From the results of a Functional Movement Screening, we are able to correct imbalances and retrain clients’ bodies to preform key movements optimally. In the short term, that means feeling more powerful and being able to life more weight than ever before. It means a more symmetrical and balanced physique and a drastically decreased chance of injury. 

The long-term benefit of an FMS is longevity. When you’ve established proper movement patterns to avoid injury and maximize effectiveness, you’ll be able to continue moving as you age. By executing compound movements like squats and dead lifts properly in your 20’s, you’re more likely to be able to continue living a healthy, active life into your 60s, 70s, and beyond!

Who Should Complete a Functional Movement Screening?

Every person, including beginners and athletes, should do the Functional Movement Screening. You’ll learn things about your body and natural movement mechanics that will blow your mind. More importantly, you’ll understand why you’re experiencing nagging pains and what’s holding you back from lifting more weight, going on longer runs, or attaining the physique you’ve always wanted. 

Normally, an FMS would cost $100+ But, because we feel this is such a fundamental requirement for any one chasing health and fitness goals, Kraken Training offers Functional Movement Screening for free.

When you come in for your initial free consultation, we will walk you through the FMS. There are seven tests, which are all scored on a scale of 0 to 3. A score of 0 means the movement causes pain, and a score of 3 means that you were able to perform the movement perfectly with no compensation.


Want To Try The FMS?

Our FREE consultation includes a full FMS assessment. Apply below!

Components of a Functional Movement Screen (FMS) Assessment:

Functional Movement Screening - Overhead Deep Squat | Kraken Training - Personal Trainer Burnaby

1. Overhead Deep Squat

During this test, you will be asked to hold a dowel rod above your head with your arms straight, and squat as low as you can.

Functional Movement Screening - Hurdle Step | Kraken Training - Personal Trainer Burnaby

2. Hurdle Step

The hurdle step is designed to test your stability and hip shift. You will be asked to step over a hurdle that’s a little below knee height. While holding the dowel across your shoulders, step over and touch your heel down to the other side and return your leg to the starting position.

Functional Movement Screening - In-Line Lunge | Kraken Training - Personal Trainer Burnaby

3. In-Line Lunge

You will position your feet pointed forward and inline with
each other. The trainer will tell you to do a basic lunge, holding the dowel
behind your back until your knee touches the ground, and then return to the
starting position.

Functional Movement Screening - Shoulder Mobility | Kraken Training - Personal Trainer Burnaby

4. Shoulder Mobility

You will be asked to make thumbs-in fists and put both hands behind your back at the same time. One hand will go over your shoulder and the other one will come from the bottom and reach up the back. The closer your hands are together, the better.

Functional Movement Screening - Active Hamstring Leg Raise | Kraken Training - Personal Trainer Burnaby

5. Active Hamstring Leg Raise

Lying on your back, arms at your sides, you will be asked to
raise one leg up as high as you can without bending your knee. The other leg
will remain straight on the floor.

Functional Movement Screening - Trunk Stability Push Up | Kraken Training - Personal Trainer Burnaby

5. Trunk Stability Push Up

You will be asked to perform a push up with your hands
aligned with the top of the forehead for men and with the chin for women.

Functional Movement Screening - Rotational Stability | Kraken Training - Personal Trainer Burnaby

6. Rotational Stability

You will be asked to get down on all fours. Raise your arm
and leg until they are parallel to the floor, the touch your right elbow to
your right knee, extend the arm again and return to the start position.


If you’re serious about getting results and achieving your health and fitness goals, you are selling yourself short by not taking an FMS.

If you want to commit to an exercise program that will not only yield results, but help you sustain them for a lifetime, then contact Kraken Training to get started with a no-obligation, complementary Functional Movement Screening and fitness consultation to help you understand your mobility restrictions and create a plan for success!

Want To Try The FMS?

Our FREE consultation includes a full FMS assessment. Apply below!

Josko Kraken