FMS Deep Squat: how to perform and score this movement pattern

The Deep Squat Assessment is the first test in the Functional Movement Screen (FMS) battery, and probably the one that gives the most "global" information in the least time: a single movement tests ankle, hip, and shoulder mobility, plus trunk stability, all at once.

Important: this test is different from the Overhead Squat Assessment. The Overhead Squat is a more analytical evaluation, designed to observe compensations from multiple views (anterior, lateral, posterior) and usually involves more reps and observation time. The FMS Deep Squat, on the other hand, is a pattern scored from 0 to 3 within a standardized 7-test screen, with a very specific protocol (dowel overhead, heels down, required depth). If you're looking for a detailed analysis of squat compensations, use the Overhead Squat; if you're looking for a quick, standardized screen, use this one.

What does this test measure?

The Deep Squat assesses bilateral, symmetrical mobility of the hips, knees, and ankles, as well as shoulder and thoracic spine mobility (by holding the dowel overhead) and core stability during a full squat movement.

Equipment needed

• A dowel or stick (PVC pipe, pole, light bar)
• Optional: a 5 cm raised board to place under the heels, if the subject can't reach full depth due to ankle limitations

Test protocol

1. The subject stands with feet roughly shoulder-width apart, pointing forward
2. They hold the dowel with both hands and raise it overhead, elbows extended
3. From that position, they descend into a deep squat, keeping the heels down, the torso as upright as possible, and the dowel overhead
4. Observe:

- Whether the torso stays roughly parallel to the tibia - Whether the torso descends below horizontal relative to the femur (thighs below horizontal) - Whether the knees track over the feet without collapsing inward - Whether the dowel stays aligned over the feet, without falling forward

1. If full depth isn't reached, repeat with a 5 cm board placed under the heels

Scoring

• 3 = torso parallel to the tibia or more vertical, thighs below horizontal, knees aligned over feet, dowel aligned over feet — without the board
• 2 = same criteria, but only achieved with the board under the heels
• 1 = criteria not met even with the board
• 0 = pain at any point during the movement

Common mistakes

• Allowing the heels to lift off the floor without noting it (this should lower the score, not be ignored)
• Not observing from the side, where torso lean and dowel drift are best seen
• Confusing an ankle mobility limitation with a hip limitation (the board under the heels helps distinguish them: if it improves with the board, the ankle is the limiting factor)

How to interpret the results

Score	Interpretation
3	Good overall ankle, hip, and shoulder mobility, no compensations
2	Mobility limitation (usually ankle) compensated by raising the heels
1	Significant mobility or control limitation, priority for corrective work before loading the squat pattern
0 (pain)	Refer for specific assessment

A score of 1-2 with forward torso lean usually points to limited ankle dorsiflexion; if the dowel also falls forward, there may be an associated shoulder/thoracic mobility limitation.

How it relates to other tests

• Full Functional Movement Screen — this test is one of the 7 patterns in the battery
• Ankle mobility and strength test — useful for confirming whether the limitation found here comes from the ankle

And remember: if what you're after is a detailed analysis of postural squat compensations (not a scored screen), the test you need is the Overhead Squat Assessment.

Track and monitor progress

Whether the score was achieved with or without the board under the heels is a detail that's easily lost on paper, but it's key to knowing where the real limitation lies. In Movalytics you can log the score, the observations (heels, dowel, torso), and compare progress after your mobility work.

Frequently asked questions

Is this the same as a training deep squat? Not exactly: the FMS Deep Squat is a screening test with a specific protocol and scoring criteria, although the underlying movement pattern is the same. What should I do if the score is only 1 even with the board? Prioritize ankle and hip mobility work, and core control, before progressing to external loads in squat patterns. Can I use this test on its own without doing the whole FMS? Yes, it's perfectly valid as a quick screen of overall mobility, although its interpretation is richer when combined with the rest of the FMS patterns.