Mobility Test Score Calculator
Score a simplified four-part movement screen (deep squat, shoulder, straight-leg raise, trunk stability) out of 12.
How it works
Score = squat + shoulder + straight-leg raise + trunk stability (each 0–3, max 12)
This is a simplified version of a functional movement screen: four common patterns scored 0–3, where 3 is clean full range and 0 signals pain. The total gives a quick, repeatable snapshot you can retest over time to track progress. Any single 0 is meaningful on its own — pain during a screen is a reason to stop and assess, not to push through, no matter how high the overall total looks.
Worked example
Scores of squat 2, shoulder 3, straight-leg raise 2 and trunk 3 sum to 10 of 12 (83%) — good, balanced mobility with the deep squat and hamstring flexibility as the areas with the most room to improve.
Frequently asked questions
Is this the same as the FMS?
No. The full Functional Movement Screen uses seven tests scored 0–3 (21 points) with specific setups and clearing tests. This is a simplified four-test self-check for tracking trends, not a clinical assessment or a substitute for a trained screener.
Why does a single 0 matter so much?
A 0 means you felt pain during the movement. Pain changes how you move and can mask or cause other issues, so most screening systems treat any pain as an automatic flag to investigate before adding training load, independent of the total score.
How often should I retest?
Retesting every 4–8 weeks under the same conditions (same warm-up, same time of day) makes the score a useful progress marker. Day-to-day mobility fluctuates, so trends matter more than a single session.
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Educational estimate only, not medical advice. Recovery, hydration, heat and cold tolerance vary widely between individuals — stop any protocol that causes pain, dizziness or distress and consult a qualified professional.