Movement Assessments: The Foundation of Smarter, Safer Training
At Efficient Effort, everything starts with movement assessments. Before we prescribe exercises, load weight, or set goals—we first need to understand how your body moves. Why? Because better movement leads to better results—and fewer injuries.
Whether you're an athlete, office worker, rehab client, or just getting started, movement assessments help us uncover the root of limitations, pain, or underperformance. It’s not about being perfect—it’s about getting clear, objective data so we can make smart, individualised decisions.
What Are Movement Assessments?
Movement assessments are a series of structured tests used to evaluate how your body performs specific movements. We look at:
Mobility (joint range of motion)
Stability (control and positioning under load)
Posture (static and dynamic)
Compensations and imbalances
Functional patterns (squat, hinge, press, lunge, gait, etc.)
They give us insight into what’s working, what’s not, and what needs attention—before issues become injuries.
Why Movement Assessments Matter
Most people skip the assessment and jump straight into training. That’s a mistake.
Without understanding your movement patterns, you’re:
❌ Guessing on exercise selection
❌ Reinforcing poor mechanics
❌ Increasing injury risk
❌ Wasting time on the wrong interventions
At Efficient Effort, we don’t guess—we assess. Then we build from there.
What We Look for in a Movement Assessment
Our system combines biomechanics, posture analysis, and functional screening. Some key things we assess include:
✅ Postural Alignment
Using the plumb line to assess head, shoulder, hip, knee, and foot alignment
Identifying deviations like forward head posture, excessive kyphosis/lordosis, or pelvic tilt
✅ Joint Range of Motion
Hip flexion and rotation (e.g. supine hip test)
Shoulder external/internal rotation
Ankle dorsiflexion and control
Thoracic extension and rib movement
✅ Muscle Control and Timing
Overactive vs underactive muscle groups
Coordination and sequencing during movement
Core stability and breathing mechanics
✅ Structural vs Functional Influences
Understanding when limitations are due to structure (e.g. hip socket depth) vs function (e.g. soft tissue restrictions or poor control)
Movement Assessments Are for Everyone
These aren’t just for elite athletes or rehab patients. Movement assessments are valuable for:
Gym-goers hitting a plateau or stuck in pain
New clients starting a training program
Athletes returning from injury
Individuals recovering from surgery
Desk workers dealing with postural strain
Coaches wanting to build better programs for their clients
If you have a body, you have a movement pattern—and it’s worth understanding.
How Efficient Effort Uses Movement Assessments in Your Program
1. We Assess First
We gather objective data—not opinions—on how your body moves.
2. We Educate You
We explain what we see, what it means, and how it relates to your goals, history, and lifestyle.
3. We Build a Plan
Based on your movement profile, we design a program tailored to your structure, mobility, stability, and training capacity.
4. We Reassess as You Progress
Movement is dynamic. We retest, refine, and update your program to match your evolving ability and results.
This ensures your training stays aligned with your goals and your body—not just a template.
Benefits of Movement Assessments
✔ Identify the cause of pain or tightness
✔ Improve mobility and movement efficiency
✔ Reduce injury risk
✔ Personalise your exercise selection
✔ Improve strength, posture, and performance
✔ Track progress with more than just reps or kilos
Movement Quality Before Movement Quantity
At Efficient Effort, we don’t just care about how much you lift or how fast you move. We care how well you move—and how safely you get stronger.
That’s why movement assessments are non-negotiable in our system. They give us the blueprint to coach with precision, progress with confidence, and deliver long-term results.
Book Your Movement Assessment Today
📍 Unit 22/13 Baker St, Banksmeadow NSW
📩 info@efficienteffort.com