Meridian assessments
You vs You. With replay.
Default Baseline for most; harder levels when they’re ready. Output: Movement Score, focus areas, and a clear PT recommendation.
Five skill levels plus one Balance & Stability battery — not a template zoo. Baseline is the default for most members.
New members and foundations work - short first scan without unsupported single-leg demands.
~8 min · 6 steps
Get every walk-up on a real scoreboard in about 8 minutes - low coach load, clear starting point.
Members ready for unsupported single-leg stance, lunges, and single-leg calf work.
~11 min · 10 steps
Still walk-up friendly at ~11 minutes - adds unilateral work without a coach filming.
Most members - the default multiplanar walk-up assessment.
~14 min · 14 steps
Your default intake and re-test protocol - one fair You vs You scoreboard for most of the floor.
Stronger movers ready for dynamic balance and harder unilateral control.
~14 min · 13 steps
Keep advanced members challenged without inventing a second product - same Pod, higher demand.
High-capacity athletes ready for end-range balance and deep single-leg work.
~15 min · 15 steps
A top-of-ladder option for athletes - optional pistol challenge never blocks completion.
Coach-selected balance battery when a full Movement Score ladder is not the goal.
~12 min · 11 steps · No overall Movement Score
Specialty balance check without pretending it is a full Movement Score - clear scope for coaches.
Your default intake and re-test protocol - one fair You vs You scoreboard for most of the floor. ~14 minutes, 14 steps.
| Exercise | Why this exercise | Metric 1 | Metric 2 |
|---|---|---|---|
| Straight-Arm Overhead Reach | Checks controlled overhead arm elevation relative to the trunk - a foundation for reaching and overhead work. | Overhead reach (left) | Overhead reach (right) |
| Standing Trunk Rotation | Checks active whole-trunk rotation with feet planted - a foundation for turning and multi-plane control. | Trunk rotation (left) | Trunk rotation (right) |
| Single-Leg Stance Eyes Open (left & right) | Checks unsupported single-leg hold time and steadiness - a walk-up balance foundation. | Balance Hold | Body sway / steadiness |
| Overhead Squat | Checks squat depth while arms stay overhead - multiplanar control under a higher demand. | Overhead Squat Depth | Arm Position Overhead |
| Hip Hinge | Checks hip-hinge depth and return control - hip-back pattern separate from a squat. | Hip Hinge Depth | Trunk Flexion Beyond Hip |
| Forward Lunge (left & right) | Checks forward lunge depth and return control on each side. | Lunge Depth | Knee Forward of Ankle |
| Lateral Lunge (left & right) | Checks side-to-side lunge depth and control - frontal-plane demand beyond a forward lunge. | Lateral Lunge Depth | Knee Tracking |
| Standardized Single-Leg Squat 60° (left & right) | Checks a standardized single-leg squat to a ~60° target - controlled depth on one leg. | Target-depth hit | Single-Leg Squat Depth |
| Single-Leg Calf Raise (left & right) | Checks single-leg ankle raise capacity without support. | Calf Raise Reps | Calf Raise Height |
Expand a level when you want the full exercise list. First paint keeps these collapsed so Baseline stays the focus.
New members and foundations work - short first scan without unsupported single-leg demands.
| Exercise | Why this exercise | Metric 1 | Metric 2 |
|---|---|---|---|
| Straight-Arm Overhead Reach | Checks controlled overhead arm elevation relative to the trunk - a foundation for reaching and overhead work. | Overhead reach (left) | Overhead reach (right) |
| Standing Trunk Rotation | Checks active whole-trunk rotation with feet planted - a foundation for turning and multi-plane control. | Trunk rotation (left) | Trunk rotation (right) |
| Bilateral Squat | Checks bilateral squat depth and control under a simple, repeatable pattern. | Squat Depth | Knee Tracking |
| Hip Hinge | Checks hip-hinge depth and return control - hip-back pattern separate from a squat. | Hip Hinge Depth | Trunk Flexion Beyond Hip |
| Feet-Together Stance (Eyes Open) | Checks how long and how steadily a member can hold a feet-together stance. | Feet-Together Hold | Body sway / steadiness |
| Bilateral Calf Raise | Checks fixed-dose bilateral ankle raise capacity at a set cadence. | Valid calf-raise count | Peak raise height (L/R) |
Members ready for unsupported single-leg stance, lunges, and single-leg calf work.
| Exercise | Why this exercise | Metric 1 | Metric 2 |
|---|---|---|---|
| Straight-Arm Overhead Reach | Checks controlled overhead arm elevation relative to the trunk - a foundation for reaching and overhead work. | Overhead reach (left) | Overhead reach (right) |
| Standing Trunk Rotation | Checks active whole-trunk rotation with feet planted - a foundation for turning and multi-plane control. | Trunk rotation (left) | Trunk rotation (right) |
| Single-Leg Stance Eyes Open (left & right) | Checks unsupported single-leg hold time and steadiness - a walk-up balance foundation. | Balance Hold | Body sway / steadiness |
| Bilateral Squat | Checks bilateral squat depth and control under a simple, repeatable pattern. | Squat Depth | Knee Tracking |
| Hip Hinge | Checks hip-hinge depth and return control - hip-back pattern separate from a squat. | Hip Hinge Depth | Trunk Flexion Beyond Hip |
| Forward Lunge (left & right) | Checks forward lunge depth and return control on each side. | Lunge Depth | Knee Forward of Ankle |
| Single-Leg Calf Raise (left & right) | Checks single-leg ankle raise capacity without support. | Calf Raise Reps | Calf Raise Height |
Stronger movers ready for dynamic balance and harder unilateral control.
| Exercise | Why this exercise | Metric 1 | Metric 2 |
|---|---|---|---|
| Straight-Arm Overhead Reach | Checks controlled overhead arm elevation relative to the trunk - a foundation for reaching and overhead work. | Overhead reach (left) | Overhead reach (right) |
| Standing Trunk Rotation | Checks active whole-trunk rotation with feet planted - a foundation for turning and multi-plane control. | Trunk rotation (left) | Trunk rotation (right) |
| Anterior Reach (Left Stance) (left & right) | Checks how far a member can reach forward while standing on one leg under a governed trial. | Reach distance (left) | Reach distance (right) |
| Overhead Squat | Checks squat depth while arms stay overhead - multiplanar control under a higher demand. | Overhead Squat Depth | Arm Position Overhead |
| Single-Leg RDL Hold (left & right) | Checks single-leg hinge control with a short terminal hold. | Terminal hinge (left) | Terminal hinge (right) |
| Cossack Squat (left & right) | Checks deep side-squat depth and control on each loaded side. | Loaded depth (left) | Loaded depth (right) |
| Rear-Hover Single-Leg Squat 80-90° (left & right) | Checks a rear-hover single-leg squat to an ~80-90° target. | Target-depth hit | Single-Leg Squat Depth |
| Single-Leg Calf Raise (left & right) | Checks single-leg ankle raise capacity without support. | Calf Raise Reps | Calf Raise Height |
High-capacity athletes ready for end-range balance and deep single-leg work.
| Exercise | Why this exercise | Metric 1 | Metric 2 |
|---|---|---|---|
| Straight-Arm Overhead Reach | Checks controlled overhead arm elevation relative to the trunk - a foundation for reaching and overhead work. | Overhead reach (left) | Overhead reach (right) |
| Standing Trunk Rotation | Checks active whole-trunk rotation with feet planted - a foundation for turning and multi-plane control. | Trunk rotation (left) | Trunk rotation (right) |
| Anterior Reach (Left Stance) (left & right) | Checks how far a member can reach forward while standing on one leg under a governed trial. | Reach distance (left) | Reach distance (right) |
| Overhead Squat | Checks squat depth while arms stay overhead - multiplanar control under a higher demand. | Overhead Squat Depth | Arm Position Overhead |
| Warrior III Hands-on-Hips (left & right)(optional) | Checks time and posture control in a single-leg hinge balance hold. | Hold time | Line alignment |
| Cossack Squat (left & right) | Checks deep side-squat depth and control on each loaded side. | Loaded depth (left) | Loaded depth (right) |
| Advanced Single-Leg Squat 100-110° (left & right) | Checks a deeper single-leg squat target (~100-110°) under controlled reps. | Target-depth hit | Single-Leg Squat Depth |
| Single-Leg Calf Raise (left & right) | Checks single-leg ankle raise capacity without support. | Calf Raise Reps | Calf Raise Height |
| Optional Full Pistol Challenge (left & right)(optional) | Optional challenge: unsupported deep single-leg squat completion - never required to finish the protocol. | Unsupported completion (left) | Unsupported completion (right) |
Coach-selected balance battery when a full Movement Score ladder is not the goal.
No overall Movement Score — specialty balance and control battery.
| Exercise | Why this exercise | Metric 1 | Metric 2 |
|---|---|---|---|
| Feet-Together Stance (Eyes Open) | Checks how long and how steadily a member can hold a feet-together stance. | Feet-Together Hold | Body sway / steadiness |
| Semi-Tandem Stance Eyes Open (Lead) (left & right) | Checks hold quality in a narrow semi-tandem base - part of the balance battery core. | Semi-Tandem Hold (lead left) | Semi-Tandem Hold (lead right) |
| Tandem Stance Eyes Open (Lead) (left & right) | Checks hold quality in a tandem (heel-to-toe) base - part of the balance battery core. | Tandem Stance Hold (lead left) | Tandem Stance Hold (lead right) |
| Single-Leg Stance Eyes Open (left & right) | Checks unsupported single-leg hold time and steadiness - a walk-up balance foundation. | Balance Hold | Body sway / steadiness |
| Optional Single-Leg Stance Eyes Closed (left & right)(optional) | Optional: single-leg hold with eyes closed after an eyes-open establish - declining never blocks completion. | Eyes-closed hold (left) | Eyes-closed hold (right) |
| Warrior III Hands-on-Hips (left & right)(optional) | Checks time and posture control in a single-leg hinge balance hold. | Hold time | Line alignment |
Sample Baseline report — Movement Score, focus areas, and a clear recommendation. Illustrative example.
See what you get
A real preview of the Movement Score report every member receives. No other assessment system shows you this upfront.
Movement Score
82
Solid Base
75%
How deep you get during a squat relative to your standing height. Greater depth generally means better hip and ankle flexibility.
Measures how far the pelvis descends relative to standing hip height during each rep. Deeper squats require adequate hip flexion, ankle dorsiflexion, and thoracic extension working together.
68%
How deep you lunge on the left side. Deeper lunges require good hip and knee control along with lower-body flexibility.
Lunge depth reflects the ability to eccentrically load through a split-stance pattern. Insufficient depth may indicate hip flexor tightness on the trailing leg or quadriceps weakness on the lead leg.
52°
How far forward you can hinge at the hips while keeping a neutral spine. A deeper hinge shows good posterior-chain flexibility.
Evaluates how well the hip-dominant flexion pattern initiates without compensating through lumbar flexion. Limited depth often indicates tight hamstrings or poor posterior-chain motor control.
32°
Range of motion at the ankle. More flexibility here helps with deeper squats and better landing mechanics.
Weight-bearing ankle dorsiflexion is a key predictor of squat depth and landing mechanics. Restrictions often stem from posterior talocrural joint capsule tightness or soleus shortening.
28 sec
How long you balanced on your left leg before putting your foot down. Longer holds show better balance and control.
Single-leg stance duration is a key indicator of proprioceptive stability and neuromuscular control at the ankle and hip. Healthy adults aged 18–39 typically hold 30–45 seconds eyes-open.
19 sec
How long you balanced on your right leg. Compare with the left to check for side-to-side differences.
Side-to-side balance time differences greater than 3–5 seconds suggest unilateral deficits in hip stabilizer endurance or ankle strategy.
8%
Whether your left knee stays in line with your hip and ankle during a squat, or drifts inward. Keeping knees tracking straight is a sign of good control.
Medial knee drift during squatting indicates a dynamic valgus pattern driven by hip internal rotation and adduction under load. Targeted glute activation can retrain this pattern within weeks.
22%
How much your body moved around while balancing on your left leg. Less sway means steadier balance.
Body sway reflects the efficiency of the postural control system, integrating vestibular, visual, and somatosensory inputs. Excessive sway often indicates over-reliance on an ankle strategy.
9 sec
The difference in balance hold time between your left and right legs. A smaller gap means more even balance on both sides.
Balance asymmetry greater than 5 seconds suggests a unilateral deficit in proprioceptive control or hip stabilizer endurance. Training the weaker side with eyes-closed progressions can accelerate symmetry restoration.
4.2%
How different your lunge depth is between your left and right sides. Closer to zero means both sides are equally flexible.
Lunge depth asymmetry above 10–15% often reflects unilateral hip flexor tightness or quad strength imbalance. Addressing the limited side with targeted split-squat progressions helps restore symmetrical loading patterns.
12°
How much your torso tilts forward during the squat. Some lean is natural, but too much can mean tight hips or weak core.
Excessive forward trunk lean during squatting shifts the load anteriorly. Addressing ankle dorsiflexion restrictions and strengthening the erector spinae can reduce compensatory lean.
15%
Whether your right knee stays in line with your hip and ankle during a squat, or drifts inward. Targeted strength work can improve this quickly.
Bilateral knee valgus asymmetry may reveal dominant-leg compensation or unilateral hip external rotator weakness. Cueing ‘knees over toes’ during training is a simple first-line correction strategy.
8°
How far your left knee travels forward past your ankle during a lunge. Some forward travel is fine; excessive amounts can mean the quads are doing too much work.
Moderate anterior knee translation during lunging is normal. Cueing a vertical shin angle helps redistribute load to the posterior chain.
Sample assessment for a 32-year-old male. Your results are personalized based on your age, gender, and movement.
Movement Pod measures movement quality for coaching purposes. It does not replace professional medical evaluation.
See yours — book a 15-min callAbout 8–15 minutes depending on the protocol. Basic is ~8 minutes; Baseline (the default) is ~14 minutes; Elite is ~15 minutes. Balance & Stability is ~12 minutes.
Coaches choose the protocol for the member. Baseline is the default for most walk-ups. Members follow on-screen guidance once the scan starts—no trainer needs to film.
No. Progress compares the same protocol over time. Switching levels is a protocol change, not a score jump.
No. The member runs a guided scan at the fixed five-camera Pod. Coaches use the report for the conversation and the next training step.
A Movement Score (on score-emitting protocols), 2–3 focus areas with named exercises, and a clear program recommendation coaches can act on.
No overall Movement Score. It is a specialty balance and control battery with task-specific hold and steadiness measures.
Book a short call, or run the numbers first. Transparent pricing and a 60-day satisfaction guarantee on Option A.
