Anatomy and biomechanics can feel complex and overwhelming for many trainers. But systems like the Joint-by-Joint Approach, developed by Gray Cook and Michael Boyle, offer a powerful framework to simplify that complexity and apply it effectively in the gym.

At Ascend Education, we believe in giving coaches practical, principle-driven tools. The Joint-by-Joint model is one of the most valuable—because it doesn’t just help you understand movement, it helps you coach it.

Why It Matters

When implemented properly, the Joint-by-Joint Approach allows you to:

• Identify movement limitations with more clarity

• Determine which assessments are relevant

• Create targeted interventions that save time and get results

• Build more accurate and effective programs for every client

Foundational Concepts: Stability and Mobility

To use this model effectively, you need to clearly define two foundational movement qualities:

• Mobility = the ability of a joint to move freely through its full range of motion

• Stability = the ability of a joint to resist unwanted movement and maintain control under load or stress

These two qualities alternate as you move up the kinetic chain—creating a predictable pattern that helps us assess and correct dysfunction.

The Joint-by-Joint Breakdown

Here’s how each joint stacks up in terms of its primary function:

• Big Toe – Mobility
  Limited dorsiflexion here can lead to foot compensations, especially in gait and lunging.

• Foot – Stability
  A collapsed arch or excessive pronation often signals poor stability, affecting the entire chain.

• Ankle – Mobility
  Restricted dorsiflexion limits squat depth, changes gait, and increases injury risk.

• Knee – Stability
  The knee should track and transfer force cleanly—excessive valgus or rotation spells trouble.

• Hip – Mobility
  The hip is a movement powerhouse—tightness here affects everything from knees to spine.

• Lumbar Spine – Stability
  It’s a mistake to “stretch” or “mobilise” the low back. Prioritise control and bracing.

• Thoracic Spine – Mobility
  One of the most commonly restricted areas. Rotation and extension are key to shoulder and spine health.

• Scapula – Stability
  This is your shoulder’s foundation. Without control here, your shoulder joint pays the price.

• Glenohumeral Joint (Shoulder) – Mobility
  Demands range and control—especially in overhead and pressing movements.

• Lower Cervical Spine – Stability
  Forward head posture often stems from too much motion here.

• Upper Cervical Spine – Mobility
  Essential for rotation and neck movement. Frequently overlooked in assessments.

Real-World Applications

Shoulder Pain
→ A stiff thoracic spine and unstable scapula force the glenohumeral joint to overcompensate.
→ Improve thoracic mobility and scapular stability to restore healthy overhead movement.

Low Back Pain
→ Poor hip mobility causes the lumbar spine to pick up the slack, resulting in strain and discomfort.
→ Restore hip range and reinforce lumbar stability to reduce pain.

Flat Feet
→ Lack of foot stability affects ankle control and knee alignment.
→ Strengthen the intrinsic foot muscles and address ankle mobility for better mechanics.

How to Apply It: Step-by-Step

1. Start with Screening
   Use basic movement screens (e.g., overhead squat, single-leg stance) to identify dysfunctions.

2. Assess Specifically
   Layer in targeted assessments (e.g., Thomas test, ankle dorsiflexion) based on what the screen reveals.

3. Correct with Intention

   • Mobilise restricted joints (e.g., T-spine, ankles)

   • Stabilise weak areas (e.g., lumbar spine, scapula)

4. Reassess and Adapt
   Recheck movement quality within 4 weeks. If there’s no change, adjust your intervention strategy.

5. Educate Clients
   Help them connect the dots between pain, dysfunction, and their body’s movement system.

Final Word

The Joint-by-Joint Approach is more than a theoretical model—it’s a coaching framework that improves how you assess, cue, and correct movement.

At Ascend Education, we teach trainers to use systems like this not just to sound smart—but to coach smarter. When you understand the body’s joint demands and interconnections, you don’t just help clients move better—you help them livebetter.