Planes of Motion

As humans we live in a three-dimensional world and can move our bodies in three different planes of motion - the sagittal plane, coronal plane, and transverse plane. Most exercise regimes focus on the sagittal plane, which means movement through the other two planes of motion, the transverse and coronal is often neglected.

1. The Sagittal Plane

To get a better understanding of the sagittal plane, think about a line splitting your body into right and left halves. A nice way to imagine what exercises work in the sagittal plane is to think about movements you can do if there was a wall on either side of you. Examples include squats, step-ups, lunges, biceps curls, calf raises, walking, running & climbing stairs. The vast majority of exercise plans focus purely on the saggital plane and completely neglect both the coronal and transverse planes.

2. Coronal Plane

The coronal plane splits your body into front and back halves. Exercises in the coronal plane involve abduction, movement of a limb away from the midline of your body, and adduction, movement back to the midline. Examples include lateral raises, jumping jacks, side planks and side lunges.

3. Transverse Plane

Now, imagine a line dividing your body into upper and lower halves and this corresponds to the transverse plane. How do you work in this plane? Choose exercises that involve rotation. Examples include rotational rows, chop patterns, med ball wall slams & landmine rotation press.

By training in all three planes of motion you will improve your balance, coordination, and agility. In terms of resistance training, working in all planes of motion helps you translate the improvements you make in the gym to your desired sports. Outside of athletic development, think about the movements you do every day - bending, twisting, leaning over to pick up a child or place a child in its cot - when doing these everyday tasks you’re moving in more than one plane. When playing sport, your’re also challenging your body through a variety of planes - swinging a tennis racket or golf club, changing direction in a football match. In fact, you’re moving through all three planes at once.

The Bottom Line

Most people train too much in the sagittal plane while the functional movements you do every day and those involved in sport involve movements through all three planes. In the future, when planning your workouts, add exercises that work your coronal plane like lateral lunges and lateral raises as well as exercises that work your transverse plane like rotation rows and med ball wall slams. This will ensure that you’re not only prepared for your sport but you’re also ready for what life throws at you!