How many planes do you train in?

How many planes do you train in?

 

I’m not talking about airplanes, I’m talking about planes of motion. Planes of motion refer to the imaginary planes in which the human body’s motion occurs. There are three of them: Sagittal plane, frontal plane, and transverse plane.

         

   Our bodies are designed to move in all three planes. However, most people’s workout routines involve exercises primarily in the sagittal plane, which divides the body into right and left halves. These movements include things like walking, running, squats, front lunges, bicep curls, etc. Think about all the cardio machines you see at your gym – the elliptical, treadmill, spinning bike, stairmaster, rowing machine – they are all (mostly) used for forward moving exercise. In other words, exercise in the sagittal plane.

            While these exercises are not bad, and are an important part of exercise programs, it is critical we train in other planes to encourage proper joint motion and work opposing muscles, which ultimately develops proper joint stabilization and reduces the risk of injury.

          

  So how exactly do you train in other planes? Let me give some examples. Next time you are on the treadmill for a run, take a few minutes and do a side run/shuffle, making sure to switch legs. This gets you into the frontal plane of motion. After my normal run, I typically set the treadmill at a 4 incline and do two minutes shuffling with the right leg leading, two minutes with the left leg leading, four minutes running backwards, and then repeat that sequence. Yes, you might get some odd looks, but you are giving your glutes and hip stabilizing muscles a much-needed workout that can spare you injury down the road. Please use caution when you start running sideways. You absolutely will NOT be able to side shuffle at the same pace at which you run forwards! Please start slow and work your way up.

            I mentioned running backwards, and you might be thinking that is still the sagittal plane. Yes, you are right! However, running backwards gives more attention to the opposing muscles you use while running forward, and I believe it is as critical as training in all planes of motion, which is why I include it here. Running backwards also forces you to have correct posture, something that can be lacking with running forward.

            If you are not a runner and don’t typically use a treadmill for your cardio workouts, I still recommend you at least walk sideways. This is an effective and challenging way to work the glutes and hip stabilizing muscles. And this can be done outside, too, not only on a treadmill!

            Another example is lunges. Instead of merely doing front and back lunges, add in side lunges, which work in the frontal plane. As with forward lunges, make sure your knee stays over your toes. If you find it hard to balance at first, you can rest one end of a body bar on the floor, and use it as a pole for balance. If you have access to TRX, this is an excellent exercise to use it for! To work in the transverse plane, do a backwards lunge, but at an angle. Your front leg is the loaded leg, and your back leg would come back to about 5 o’clock, if you imagine a clock. 

            Other examples of exercises in the frontal plane are side lateral raises, lat pull downs, jumping jacks, skaters, side planks, the seated adductor/abductor machine, etc. Examples of exercises in the transverse plane are standing woodchop (with cables or medicine ball), golf/bat swing and Russian twists.

           If you want your body to function at its’ full potential, in the gym and in everyday life, multi-planar training is essential! I’ve only shown you very minimal examples – the possibilities are numerous!