Training in All 3 Planes of Motion

Most workouts live in one lane — forward and back, up and down. That’s fine… until it isn’t.If you want to move better, feel better, and perform better — whether it’s in sports, daily life, or just chasing longevity — you need to train in all three planes of motion.

This post will break down:

• What the planes of motion are

• Why they matter

• Upper and lower body workouts that train in all 3 planes

What Are the 3 Planes of Motion?

Your body moves in three main directions, called planes of motion:

1. Sagittal Plane → Front to back

   (Examples: squats, lunges, running)

2. Frontal Plane → Side to side

   (Examples: lateral lunges, side shuffles, band walks)

3. Transverse Plane → Rotational

   (Examples: med ball throws, chops, golf swings)

Most people only train in the sagittal plane, which creates muscle imbalances and limits real-world movement. Life doesn’t just happen in one direction — your training shouldn’t either.

Why It Matters

Injury Prevention

Neglecting lateral and rotational movement leaves the body vulnerable. Most tweaks and injuries happen during uncontrolled movements — like twisting, turning, or shifting awkwardly.

Better Movement

Training all three planes improves coordination, control, and athleticism. Whether you’re playing sports or just picking up groceries, your body works better in 3D.

Longevity

Multiplanar training keeps joints healthy and tissues adaptable — especially important as you age or return from injury.

Sample Workouts That Train All 3 Planes

Lower Body Day – All 3 Planes Included

Warm-Up (Core-focused — hits all 3 planes):

1. Front Plank (Sagittal) – 3x30–45 sec

2. Pallof Press (Frontal) – 3x10/side

3. Cable Rotation (Transverse) – 3x10/side

Compound Lifts

1. Barbell Back Squat (Sagittal) – 4x8

2. Lateral Lunge (Frontal) – 3x6/side

Isolation Exercises:

1. Seated Leg Extension (Sagittal) – 3x12

2. Standing Calf Raise (Sagittal) – 3x15

Upper Body Day – All 3 Planes Included

Warm-Up (Mobility + core activation):

1. Side Lying Windmill Stretch (Transverse)

2. Band Pull-Aparts (Frontal) – 2x15

3. Decline Crunch (Sagittal) – 2x12

Compound Lifts:

1. Incline Dumbbell Press (Sagittal) – 4x10

2. Lat Pull Down (Sagittal) - 4x10

Isolation Exercises:

1. Dumbbell Lateral Raise (Frontal) – 3x12

2. Cable Bicep Curl (Sagittal) – 3x12

These workouts give you a simple, effective way to train in all three planes of motion, helping you move better, stay balanced, and reduce your risk of injury — whether you’re training for sport, strength, or everyday life.