Movement screens are often treated like a quick checkbox. But when they are done well, they become one of the strongest moments in the coaching journey. They build clarity, trust, and motivation.
In this article, we will walk through the single-leg squat test, then show you how to record and analyse it inside the GoXPro app using AI-assisted motion vectors.
Single-Leg Squat – Video tutorial
In this article, we use the single-leg squat test as a practical example because it is simple to perform, highly repeatable, and widely used to assess dynamic hip, knee, and foot control. It provides clear, actionable insights while remaining easy to standardise across clients.
In GoXPro, this test is enhanced by the AI-Assisted Movement Screen, which combines video comparison with motion vectors and joint markers to make movement patterns easier to see and explain. While the single-leg squat is used here as an example, motion vectors can be applied to any dynamic movement test uploaded into GoXPro.
Why the Single-Leg Squat Test matters
The single-leg squat is an observational assessment used to evaluate movement quality, especially dynamic hip, knee, and foot control and overall lower-limb function. It’s quick, practical, and requires minimal equipment, which makes it easy to implement consistently across clients.
The real value is what it unlocks: when you can identify what’s happening at each joint, programming becomes more targeted. Instead of guessing, you prescribe the right prehab and strength work based on what you’re actually seeing.
What the test helps you identify
During the single-leg squat, you’ll typically observe compensations at three key areas: ankle/foot, knee, and hip/pelvis. Often, you’ll see combinations, which is exactly why the test is useful: it shows the bigger picture, not one joint in isolation.
- Neutral foot suggests good control.
- Foot rolling inward or outward may point to a stability issue.
- Controlled knee stays aligned over the 2nd and 3rd toes.
- Collapse inward: dynamic knee valgus.
- Drift outward: dynamic knee varus.
- Stable pelvis suggests good control.
- Non-stance side drop: hip drop.
- Hip rotation away from stance leg may also appear.
Testing protocol: step by step
- Ask your client to stand on one leg.
- Lift the non-stance leg in front (hip ~45°, knee ~90°).
- Arms straight out in front, hands clasped.
- Squat down until ~60° knee flexion, then return to start.
- Repeat 4–5 reps per leg (or until observation is clear).
Tip: keep coaching cues consistent and focus on observing first. Corrections can come after you have a baseline.
Best practice for recording the video
For the cleanest comparison in GoXPro, record both legs in one continuous video: 3–4 reps on one leg, then switch immediately for 3–4 reps on the other leg. Once done, upload the video for on-screen analysis.
On mobile, you can record directly or import from your gallery. On desktop, only the import option is available.
How to record and analyse the test in GoXPro
After the test, open the client’s evaluation and go to the Assess page. While this section is designed for the single-leg squat, you can upload any movement pattern you want to assess or compare.
Step 1: Add the test video.
Step 2: Use comparison view to make movement changes visible over time.
Step 3: Activate motion vectors for more precise observation.
Step 4: Use full screen when available to spot subtle compensations.
Step 5: Record observations in the designated fields.
AI-Assisted Movement Screen (motion vectors)
The AI-Assisted Movement Screen applies joint markers and motion vectors to your videos. These overlays align with the joints and move in real time, making compensations easier to spot.
- Press Play on the video.
- While it’s playing, click the silhouette icon (bottom right of that video).
- If you’re comparing two videos, repeat on the second video to enable vectors there too.
To hide vectors, click the silhouette icon again.
Full screen (when available on laptops and some larger tablets) can help you see smaller compensations more clearly.
From assessment to programming
Record results under the correct leg and add notes in the designated fields. Quick coaching note: if the client stays very upright through the squat, log this as quad dominance, then cue a slight hip hinge to improve technique.
Use Show more for support: possible overactive/underactive muscles, suggested starter exercises, and recommended follow-up tests. When you create a program, GoXPro can also surface suggested base-level exercises in the program summary.
A strong next step is selecting a template that matches your observations. Templates are editable, and you can combine multiple templates when needed.
Final thought
When movement becomes visible, assessments stop being a checkbox. They become a moment of clarity that drives engagement, supports conversion into coaching, and improves long-term retention.
This is how we see AI at GoXPro: not replacing coaches, but helping them coach more effectively, at scale.