7 Ways To Identify Muscle Imbalances

Have you ever been in a running store and the employee helping you select your shoes told you your feet “pronate?”

Know someone who slouches their shoulders and/or their head is naturally positioned in front of their torso?

Have you ever looked in the mirror sideways and noticed the front of your underwear is much lower than the back of your underwear?

These are all examples of muscle imbalances.

What is a muscle imbalance?

A muscle imbalances is a deviation in one’s “functional” posture.

What I mean by “functional” is: there is a way the body is created in terms of what areas should be loose and flexible, as well as areas that should be tight and stable.

If you have a muscle imbalance, it’s not if you’re going to get injured, but when.

Also, if you aren’t using the right muscles to perform exercises or daily activities, your body is not moving efficiently.


For example, if you’re a sprinter with a forward sloped pelvis (AKA anterior pelvic tight), you cannot drive your knee up high to produce speed because your pelvis is in the way.

Another example: the glutes are the biggest and strongest muscles in the human body. If you are using only your quads to get up from a seated chair position, you are making this extremely hard for your body.


Now that you understand the negative consequences of muscle imbalances, here’s 7 ways to get rid of them, using the patented Functional Movement Screening (FMS).


  1. Shoulder Mobility Test

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Sitting all day destroys your posture, most typically causing you to slouch in your chair rounding your shoulders and pushing your head forward.

The shoulder mobility test will expose this imbalance, as well as test how well your body controls it’s shoulder range of motion.


  1. Hurdle Step Test


Remember the example of the sprinter with the forward sloped pelvis? If you have this imbalance, this test will expose it. It will also test how well your hips can activate the muscle around the joint to stabilize your lower body.


  1. In-Line Lunge Test

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Older adults with troubled balance are 3x more likely to have a life threatening fall than those without. The lunge test reveals how well you balance as well as the strength you have in each leg. An imbalance in hip strength can lead to compensation and eventually injury.


  1. Deep Squat Test


How many times a day do you go from a seated to standing posture? If you cannot perform this deep squat correctly, your likelihood of getting injured will increase due to the number of times this movement is performed daily.


  1. Rotary Stability Test


The core is the lifeline between your upper and lower body. If you have an “unstable core,” your performance in the gym and recreational sports will be greatly effected. Most muscle imbalances start at the core and permeate their way out to the hips, shoulders, neck, knees, and ankles.


  1. Trunk Stability Test

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Trunk stability is very important for upper body strength and low back health. I clean test on this one is indicative of great shoulder health, as well.


  1. Active Straight Leg Raise

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The active straight leg raise is a combination of hamstring flexibility and core stability. A high score on this test will clear you to perform the deadlift and it’s muscle building, fat burning, and joint saving variations.


Interested in getting this test done on you? Email info@dcfitpros.com and mention “DCFitPros20” in the subject line to receive a complimentary Functional Movement Screening from one of our certified personal trainers.

-DC Fit Pros; Personal Trainer Brentwood 90049

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