Stuck on a plateau? Take the 2-Minute Movement Audit

Are you training hard but recovering slow? Identify the movement restriction or stability gap holding your numbers back and self-diagnose your physical bottlenecks.

How to use this audit: Perform these 5 simple movements in front of a mirror or have someone take a quick video. Check the box if you notice any of the "Gap Indicators."

1 The Deep Squat (Lower Body Integration)

How to test: Stand with feet shoulder-width apart. Keep your heels flat on the floor and lower your hips as deep as you comfortably can.

The Heel Lift: Your heels come off the ground as you drop down (Sign of ankle stiffness). The Knee Cave: Your knees turn inward toward each other instead of tracking over your toes (Sign of weak glutes/hip instability). The Forward Dive: Your chest drops forward heavily, forcing your torso almost parallel to the floor (Sign of poor thoracic mobility or core control).

2 The Back-to-Wall Shoulder Test (Upper Body Mobility)

How to test: Stand with your head, upper back, and butt flat against a wall. Keep your elbows bent at 90 degrees (like a football goalpost) and try to touch the back of your hands to the wall without arching your lower back.

The Big Arch: Your lower back aggressively arches off the wall just to get your hands back (Sign of tight lats or restricted thoracic spine). The Gap: Your hands or wrists cannot fully touch the wall while keeping your elbows in contact (Sign of limited shoulder external rotation). The Chin Jut: Your head tilts backward or your chin pokes forward to force the movement (Sign of forward head posture/tight neck extensors).

3 The Single-Leg Balance & Pivot (Ankle & Hip Stability)

How to test: Stand on one leg with your hands on your hips. Try to hold a rock-steady balance for 20 seconds.

The Ankle Dance: Your foot and ankle are aggressively twitching, gripping, or shifting side-to-side to stay upright (Sign of poor proprioception/ankle weakness). The Hip Drop: The hip of your raised leg drops downward, causing your torso to lean to the opposite side to compensate (Sign of lateral glute weakness). The Early Touch: You consistently lose balance and have to touch your foot down before the 20 seconds are up.

4 The Seated Torso Twist (Spinal Rotation)

How to test: Sit tall on a chair or stool with your feet flat and knees squeezed together (holding a yoga block or pillow between your knees helps lock your hips). Hold a broomstick across your shoulders and rotate your torso as far left and right as possible.

Asymmetric Rotation: You can turn noticeably further to one side than the other (Sign of structural or muscular imbalance). The Knee Shift: Your knees slide forward or backward past each other as you turn (Sign that your hips are hijacking the movement because your spine is locked). The Catch: You feel a sharp pinch, tight pull, or restriction in your mid-back before reaching a standard 45-degree angle.

5 The Active Straight Leg Raise (Hamstring & Core Control)

How to test: Lie flat on your back with your legs straight out. Keeping one leg locked completely straight on the floor, lift the other leg as high into the air as possible without bending either knee.

The Ground Lift: The leg staying on the floor bends or lifts off the ground as the other leg goes up (Sign of tight hip flexors). The Early Bend: The lifting leg has to bend at the knee before it reaches a vertical angle (Sign of severe hamstring or neural tension). The Shake: Your abdominal wall or leg begins shaking violently before you reach a comfortable height.

Your Movement Gaps Tally

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Total Checks	What It Means	Your Next Step
0 - 1 Gaps	Optimized. Great foundational mechanics. You are moving efficiently.	Maintain your routine and keep tracking.
2 - 4 Gaps	Compensation Phase. Your body is bypassing major joints to find movement. This often leads to "unexplained" tight muscles or nagging aches after workouts.	Recommended to get a professional screen to fix these tracks before they turn into injuries.
5+ Gaps	High-Risk Load. Your movement engine is running out of alignment. Over time, loading these biomechanical gaps is highly likely to result in structural wear, chronic pain, or acute injury.	Schedule a full 1-on-1 Movement Audit to build a targeted correction strategy.

FOUND 2 OR MORE GAPS?

Don't let compensations become injuries. Claim your 1-on-1 In-Clinic Movement Audit where we'll measure these exact angles with precision and give you a custom blueprint to close them.