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MJCCA-Zaban Park • 5342 Tilly Mill Road
Dunwoody, GA 30338


Only available to Ultimate and Preferred members.

The Functional Movement Screen (FMS) is an evidence-based exercise philosophy developed by Gray Cook, one of the world’s most respected injury-prevention specialists. According to Cook, the primary cause of athletic injuries is neither weakness nor tightness, but rather muscle imbalance. Just because you can bench two hundred pounds doesn’t mean you won’t injure your shoulder during a yoga class. Raw strength does not equal functional strength, and ignoring whole-body stability in favor of isolated muscle mass and power is a recipe for disaster.

So what is the Functional Movement Screen? It’s a set of seven fundamental movement patterns that can be evaluated to identify movement limitations and left/right muscle asymmetries. It’s a trouble-detection system to prevent injuries before they happen.

The tests are: 

  1. Deep Squat (Lower Body): Used to assess symmetrical and functional mobility of the hips, knees, and ankles.
  2. Hurdle Step (Lower Body): Gauges stability and functional mobility of the hips, knees, and ankles.
  3. In-Line Lunge (Lower Body): Used to assess torso, shoulder, hip and ankle stability and mobility, quadriceps flexibility, and knee stability.
  4. Shoulder Mobility (Upper Body): Assesses shoulder range of motion as well as shoulder blade mobility.
  5. Straight Leg Raiser (Lower Body): Gauges functional hamstring and calf flexibility while maintaining a stable pelvis.
  6. Trunk Stability Push-Up (Upper/Lower Body): Used to assess symmetrical core stability.
  7. Rotary Stability (Upper/Lower Body): Assesses core stability in combination with upper and lower body mobility.

Utilizing the Functional Movement Screen before beginning a new sport or exercise program can help you determine functional deficits that are often overlooked. If the weaknesses exposed by the FMS can be identified and addressed, decreased injury risk and improved athletic performance should follow naturally. Focus on pre-hab so you don’t have to do rehab!




Screens are offered year-round, Mon-Fri only.

Contact Info
Rachael Rinehart
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