Overhead Squat Assessment: the global movement screen with arms overhead
What the Overhead Squat Assessment is, how it differs from the FMS Deep Squat, and how to use it to detect compensations in the ankle, hip, spine, and shoulder.
The Overhead Squat Assessment (OHSA) is one of the most widely used movement screens in methodologies like NASM's or Gray Cook's, and for good reason: in a single pattern (a squat with the arms raised overhead) you can simultaneously observe how the ankle, hip, thoraco-lumbar spine, and shoulder behave, from three different views.
It's important to be clear about this from the start: the OHSA is not the same as the FMS Deep Squat, even though both are squats with arms overhead and are sometimes confused with each other. Let's look at how they differ and how to apply the OHSA.
What does this test measure?
The OHSA is a global movement screen, not a test of a single muscle or joint. By observing a squat with arms raised overhead from anterior, lateral, and posterior views, you can identify compensation patterns such as:
- Ankle: feet turning outward, heels lifting off the ground, knees collapsing inward (valgus)
- Hip: excessive forward lean of the trunk, hip asymmetries, lateral pelvic "shift"
- Thoraco-lumbar spine: excessive lumbar hyperlordosis, loss of the neutral curve, excessive thoracic flexion
- Shoulder: arms falling forward instead of staying overhead, excessive shoulder elevation
Key difference from the FMS Deep Squat
The Deep Squat is the first item of the Functional Movement Screen (FMS) and is scored from 0 to 3 within a closed battery of 7 tests, with very specific scoring criteria (whether the dowel stays overhead, whether the trunk is parallel to the tibia, whether the knees track over the feet, etc.).
The Overhead Squat Assessment is a standalone test, common in methodologies like NASM, that doesn't aim for a closed score but rather a qualitative, descriptive analysis of compensations from multiple views. It's usually used alongside additional tests (for example, repeating the squat with the heels elevated or hands on the hips) to isolate the cause of each observed compensation. They're related tools but with different goals and formats — don't confuse them or use them as synonyms in your assessment.
Equipment needed
- Enough space for the person to move freely and for you to observe from several angles
- Optional: camera or phone to record and review in slow motion
- Optional: a wedge or flat plate to elevate the heels (supplementary test)
Step-by-step protocol
- The person stands with their feet roughly shoulder-width apart, slightly turned out
- They raise both arms overhead, elbows extended, maintaining that position throughout the movement
- Ask them to perform 5-10 squat repetitions at a comfortable, controlled pace, descending as far as their mobility allows while maintaining reasonable technique
- Observe the pattern from three views:
- If you spot a compensation (for example, the heels lift off), repeat the squat with the heels on an elevated wedge: if the compensation improves or disappears, it points to an ankle mobility limitation
Common mistakes
- Observing from only one view (usually the front) and missing information from the side or back
- Not doing enough repetitions to distinguish a one-off slip from a consistent pattern
- Confusing this test with the FMS Deep Squat and applying its 0-3 scoring criteria, which belong to a different battery
- Not using the supplementary tests (heels elevated, hands on hips) to confirm the origin of each compensation
How to interpret the result
| Observed compensation | Possible origin |
|---|---|
| Heels lift off the floor | Ankle mobility limitation (dorsiflexion) |
| Knees collapse inward (valgus) | Glute medius weakness / hip control |
| Trunk leans excessively forward | Ankle mobility limitation and/or core weakness |
| Excessive lumbar lordosis | Tight hip flexors and/or core weakness |
| Arms fall forward during the descent | Shoulder mobility limitation (lats, pecs) and/or thoracic spine |
| Asymmetry between sides (hip, knees, arms) | Mobility or control asymmetries worth assessing unilaterally |
Related tests
The OHSA works great as an initial screen that tells you where to look next:
- Functional Movement Screen (FMS) — includes the Deep Squat, a similar pattern but with a closed scoring system different from the OHSA
- Ankle mobility test — to confirm whether an ankle limitation observed in the OHSA is real
- Shoulder mobility test — to dig deeper if arm/shoulder compensations are observed
Track and monitor
The OHSA generates a list of qualitative observations per view (anterior, lateral, posterior) that's easy to lose between assessments if jotted down on paper. With Movalytics you can log the compensations detected in each view, along with the supplementary tests performed (heels elevated, etc.), and compare that list at the next assessment to check whether your corrective work is reducing the observed compensations.
Frequently asked questions
Are the Overhead Squat Assessment and the FMS Deep Squat the same test? No. Although both are squats with arms raised overhead, the Deep Squat is an item scored 0-3 within the FMS's closed battery, while the OHSA is an independent qualitative assessment focused on describing compensations from multiple views and usually combined with supplementary tests. Do I need to do both tests? It's not mandatory, but they're complementary: the FMS gives you a general screening score, and the OHSA gives you a more detailed analysis of compensations within the squat pattern specifically. What if I detect several compensations at once? That's very common. Prioritize working on the "foundational" mobility limitations first (ankle, hip, thoracic spine) before the compensations that depend on them, since many of those often improve on their own once the underlying limitation is resolved.Want to track this test with your clients?
Movalytics includes this test and 600+ more. First month for €1.99.
See plans and pricing →