Understanding the Multiple Planes of Movement

Human beings move in multiple planes of movement, which means we move in different directions or axes. These planes of movements are divided into three categories: sagittal, frontal and transverse. Each plane of movement has a fundamental role in human anatomy, and it is essential to understand the concept of these planes of movement to enhance sports performance and achieve optimal fitness.

Sagittal Plane

The Sagittal plane divides the body vertically into two equal parts, separating the body into left and right segments. Forward and backward movements occur in this plane, which is responsible for walking, running, bending and jumping. “Big Rock” exercises like squats/deadlifts/bench press are essential in the sagittal plane as they increase the strength, mobility, coordination, and stability of the lower extremities and core muscles. The sagittal plane serves as a great foundation to build strength upon. However, at some point in time, we believe athletes and fitness enthusiasts should seek to improve their strength and power in other planes of motion as well.

Frontal Plane

The Frontal plane is responsible for dividing the body vertically into a front and back section, enabling sideways movement. Token exercises like lateral lunges and side squats are staple frontal plane exercises as they target the outer hip muscles, gluteus medius, and quadratus lumborum. A case can also be made for Reverse/Forward Lunging exercises as great examples of exercises that are an introduction to the frontal plane (as they’re sagittal based, but must resist the frontal plane). Stability, motor control, balance, and coordination are essential for optimal performance in this plane of movement.

Transverse Plane

The Transverse Plan is responsible for dividing the body horizontally into a top and bottom section, enabling rotating movement. Movements in this plane occur on the axis, such as twisting, turning and rotating. Exercises like Medicine Ball throws and anti-rotational exercises like Pallof Press are great examples of exercises in this plane, as they target rotational movements and the oblique muscles essential for sports performance and fitness.

Importance of Understanding Planes of Movement

Understanding the different planes of movement becomes critical in sports performance and achieving optimal fitness. Focusing on a particular plane can target specific muscle groups and improve mobility, coordination, and stability in that plane. Incorporating exercises and movements from all three planes of movement can help train and strengthen the body as a whole and prevent injuries.

Understanding the three planes of movements is essential for every athlete and fitness enthusiast. Training in each plane can improve performance, enhance functional movements, and help achieve optimal fitness.

For more information on our Sports Performance or Total Fitness Program and how we utilize the multiple planes of movement in the human body. Click the links above!