Are you doing one dimensional workouts and neglecting the 3D movements? You must watchout!
Have you ever wondered how your body moves in space? Or why some exercises feel so different from others, even if they target the same muscle? That’s all because of the way we move through different planes of motion.
Sounds a little science-y, right?
Don’t worry. We are here to break it down so it makes sense, and sticks.
Let’s talk about the three primary planes of movement: the sagittal, frontal (also known as coronal plane), and transverse plane. These aren’t just fancy fitness terms. They’re the foundation of how we move every single day.
Planes of Motions Explanation
Think of your body as being divided by three invisible sheets of glass. Each sheet slices through you in a different way. Every time you move, you’re moving along one (or more) of these sheet, commonly known as planes.
Let’s break them down.
The Sagittal Plane
This plane divides your body into left and right halves. Movements in the sagittal plane happen forward and backward.
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If you’re walking, running, or doing a biceps curl, you’re moving in the sagittal plane. It’s probably the most familiar and common in workouts.
Examples of Sagittal Plane Movements (Exercises):
- Squats
- Lunges (forward or backward)
- Bicep curls
- Triceps extensions
- Calf raises
- Crunches
Almost anything that happens in a straight line forward or backward fits here.
The Frontal Plane (aka Coronal Plane)
Now imagine a sheet of glass cutting your body into front and back halves. That’s the frontal plane or coronal plane. Movements here go side to side.
When you do a jumping jack or lift your arms out to the side, you’re working in this plane. It’s less common in workouts, but super important for balance and stability.
Examples of Frontal Plane Movements (Exercises):
- Side lunges
- Lateral raises
- Jumping jacks
- Side shuffles
- Overhead dumbbell side bends
Training in the frontal plane helps improve side-to-side movement. It keeps your hips, knees, and ankles working together properly.
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The Transverse Plane (The Underdog)
Here’s where things get really interesting. The transverse plane (sometimes called the horizontal plane) divides your body into top and bottom halves. Movements here involve rotation.
And guess what? Most of our real-life movement and athletic performance relies on rotation. Yet, the transverse plane is the most neglected in training programs.
We are emphasising on this again: we rotate in sports, in daily life, even when we just turn to grab something. But many workouts don’t include this vital movement.
Example of Transverse Movements (Exercises):
- Russian twists
- Woodchops
- Medicine ball rotational throws
- Cable torso rotations
- Lunge with torso twist
These moves strengthen the core and not just the six-pack abs, i.e, the deep muscles that protect your spine and connect your upper and lower body.
Training in the transverse plane builds real-life strength. It helps to prevent injury and makes you better at almost everything; no matter if it is swinging a bat, throwing a punch, or picking up your kid, etc.
Why You Should Train in All Three Planes
Most gym programs lean heavily into sagittal movements e.g, rows, deadlifts, presses, curls’; all mostly forward and backward.
But here’s the truth: your body is designed to move in three dimensions. If you skip training in the frontal or transverse plane, you’re leaving strength, stability, and mobility aside on the table.
Here’s what each plane gives you:
- Sagittal plane: Builds foundational strength and power.
- Frontal (coronal/frontal) plane: Improves balance and lateral control.
- Transverse plane: Builds rotational strength and core stability.
You need them all. Ignoring one is like training with blinders on.
How to Build a 3D Workout
Let’s put this into practice. A well-rounded workout includes movements from all three planes. Here’s a quick sample you can try:
Warm-Up (5 minutes)
- Arm swings (sagittal & frontal)
- Torso twists (transverse)
- Lateral lunges (frontal)
Main Set:
- Sagittal Plane
- Goblet squats: 3 sets of 10
- Reverse lunges: 3 sets of 8 each leg
- Frontal Plane
- Lateral raises: 3 sets of 12
- Side lunges: 3 sets of 8 each side
- Transverse Plane
- Russian twists: 3 sets of 20 (10 each side)
- Cable rotations or woodchops: 3 sets of 10 each side
Finisher:
- Jumping jacks (frontal)
- High knees (sagittal)
- Standing trunk rotations (transverse)
In under 30 minutes, you’ve hit every direction your body can move. That’s how you build real-world strength.
Why Transverse Plane Training Is a Game-Changer
Okay, let’s get back to the transverse plane for a second. We can’t stress this enough; it’s where your power lives.
Think about throwing a ball. Or turning to reach behind your back. Even walking has a slight rotation in the hips.
Training this plane does more than just to make you look good. It keeps your spine healthy, boosts your athletic performance, and prepares you for whatever life throws your way.
And the best part? It’s fun. Movements like medicine ball slams or rotational lunges make you feel strong in a totally different way.
Most people train for what they can see. The mirror muscles because that makes them happy. But the transverse plane strengthens the stuff that truly matters: your ability to move, twist, and stay pain-free.
To Wrap It Up…
If next time you get to the gym, or even go for a walk, pay attention to how you’re moving. Are you only going forward and back? Are you neglecting your side-to-side movement? Are you rotating at all?
If not, it’s time to mix things up. Your body will thank you.
Train in all three planes of motion: sagittal, frontal/coronal, and transverse. Especially the transverse. It’s the key to unlocking better movement, fewer injuries, and a body that’s ready for anything.
No more one-dimensional workouts. Let’s move like we’re built to move, in 3D.
Your joints, core, and future self will be glad you did.