What are the three planes of motion in exercise?

Sagittal plane is a forward and backward, frontal plane is side to side, and transverse plane is rotational movement.

Why is it important to include exercises that move across all three planes of motion?

Incorporating movements that use all three planes of motion help increase balance and stability in the body, and more closely reflect the movements of every day life.

What are the best rotational exercises?

Rotational exercises that support strength and stability are the medicine ball rotation throws, woodchops, Pallof presses and landmine rotations.

What are examples of frontal plane exercises?

Common frontal plane exercises are lateral lunges, side planks and lateral shoulder raises.

What are examples of sagittal plane exercises?

Include squats, lunges, deadlifts, bench presses, shoulder presses and pull ups in your routine to work the sagittal plane.

You Should Be Training in All 3 Planes of Motion. Here’s How to Do It

Everyone’s go-to moves for building total body strength—squats, deadlifts, and rows—are effective. But these popular push and pull movements only really work your body through one plane of motion (forward and back).

Unfortunately, too much of our daily lives is also spent in this forward and back zone. You crunch your neck forward to look at your phone, slouch in your chair at work, and flex at your hips while sitting for hours on end.

When you complete daily tasks like doing yard work or playing with your kids, your body actually moves in three different planes. Athletes also use all three planes for quick movements like cutting and twisting. Strength through all three planes of motion improves stability, reduces risk of injury, and boosts performance in and out of the gym.

Here’s everything you need to know about training in all three planes of motion, including example exercises, and how to incorporate them into your fitness routine.

What Are the Three Planes of Motion?

Planes of motion involve imaginary lines that divide your body to describe the way it moves: the sagittal plane (forward and back), frontal plane (side-to-side), and transverse plane (rotational).

Sagittal Plane (Forward/Backward)

Definition: Divides the body into right and left halves.
Movement: Flexion and extension.
Exercises: Squats, lunges, walking, running, step ups, deadlifts, biceps curls.

Frontal Plane (Side-to-Side)

Definition: Divides the body into front and back halves.
Movement: Abduction (away from midline), adduction (towards midline), lateral flexion.
Exercises: Side lunges, speed skaters, lateral raises, jumping jacks.

Transverse Plane (Rotational)

Definition: Divides the body into top and bottom halves.
Movement: Rotation, horizontal abduction/adduction.
Exercises: Russian twists, wood chops, swinging a golf club.

How to Determine the Plane of Motion of an Exercise

Imagine that each plane is a plate of glass that divides the body into either front/back (sagittal), right/left (frontal, or top/bottom (transverse) halves. Then imagine that glass in like a sliding door your body is moving on.

Some movements are complicated and may seem to move along a few planes at once, but most will track with one plane more than the others. If so, you can classify a movement as being predominately in that plane of motion.

For example, a squat involves flexion and extension at the knee, hip, and ankle. Your body tracks up and down along the sagittal plane as you squat. You shouldn’t move to one side or the other (so it isn’t the frontal plane), or twist (so it isn’t transverse).

Here’s a more complicated example: bench press. You would think bench press is a sagittal plane exercise. However, your shoulder horizontally abducts and adducts as you lift and lower, so it’s primarily a transverse motion. It also often (but not always) involves shoulder flexion and extension, so the secondary plane of motion is sagittal.

Why Plane of Motion Matters

Strength and mobility through all three planes of motion creates balance in the body, which can improve the way you move and feel, and prevent injuries. These factors are important for supporting athletic performance and everyday life.

Nearly every sport involves moving explosively or repeatedly through a specific plane (or planes) of motion. Understanding the planes of motion used in your sport can also help you tailor a training plan to boost sport-specific strength, power, and range of motion.

How To Incorporate All Three Planes of Motion in Your Training Program

Many fitness routines give too much focus to the sagittal plane. Yes, squats, lunges, bicep curls, rows, deadlifts, and sit ups are great exercises for building strength. But incorporating side-to-side and rotational moves will help boost stability and strength to joints like your ankles, knees, hips, spine, and shoulders.

Be sure to include a mix of moves from all three planes of motion in your training program. For example, squats, deadlifts, and rows for the sagittal plane, side lunges and lateral raises for the frontal plane, and bench presses and wood chops for the transverse plane.

You can also make the mix more specific to your goals. If you’re training for a marathon, for example, narrow in on some specific moves that will help you in the primary plane of motion. Since running is a sagittal plane exercise, aim to build sport-specific strength with primary lifts in the sagittal plane like squats and lunges. Then add accessory lifts in the frontal and transverse plane (like side lunges, pushups, and Russian twists) to increase stability and reduce risk of injury.

If you’re still not completely sure how to incorporate all three planes of motion into your routine, start with this Beginner Kettlebells Workout. In 15 minutes, Coach Annora will guide you through a variety of exercises to get your body moving in all three planes of motion.

The Bottom Line

Training in all three planes of motion (sagittal, frontal, and transverse) is good for building functional strength, the kind of strength that’s important whether you’re training for the Olympics or simply want to keep up with your kids and grandkids. To build a balanced routine, include a variety of exercises from all three planes of motion in your routine. To build specialized strength for a particular sport or skill, choose primary lifts predominantly in that plane of motion, and blend the other planes into accessory lifts for a well=rounded training program.