gentle
Self-Assessment: 5 Functional Movement Checks
Understanding your own movement patterns is the foundation for training intelligently rather than just randomly.
10 min · Kit: Nothing
The session
- 1Deep squat: stand, arms raised, squat as low as possible — note where you stop
- 2Shoulder mobility: reach one hand up the back, other down; measure gap
- 3Inline lunge: stand heel-to-toe; note balance and hip/knee alignment
- 4Single-leg stand with eyes closed: note which side is more challenging
- 5Active straight leg raise: lying on back, lift one straight leg; note height reached
Worth knowing
- There are no pass/fail results here — this is information, not a verdict
- The areas where you struggle most are exactly where training can produce the biggest changes
- Reassess every 6–8 weeks to see progress
