Sagittal, Frontal & Transverse

Sagittal, frontal and transverse planes: Planes of human motion At its simplest: Sagittal = forward or backward Frontal = side to side (definitely confusing) Transverse = rotational To picture the three planes, imagine slicing through the body, like so: First through the center, dividing the body from the left to the right to make up the sagittal plane Next through the body from the left side to the right, separating the front and back halves to create the frontal plane (front side and back side) Finally cutting straight through the hips to divide the top of the body from the bottom, the transverse plane That’s not so hard. It starts to get a little more complicated when we begin to sort out which motions move along the planes. You want to think of the motion as moving along the surface of the plane, rather than visualizing the sectioned off body. Planes of motion look like this: Sagittal plane motion would include forward and backward motions, like sit-ups, back extensions or biceps curls. The sagittal plane cuts through the center of the body, so the motion is front to back or back to front, including straight forward running. Squats involve flexion (forward motion) and extension (backwards on the way up), so would fit into the sagittal plane. Frontal plane motion would include leaning from left to right as in sidebends and lateral raises, or perhaps you might picture jumping jacks for a good image of movement along the frontal plane. Transverse plane motion is the hardest to picture because the plane is horizontal as it divides the top from the bottom, so it’s hard to get our heads around it being a rotating action. The main thing to remember is rotation. An example of a transverse plane exercise would be floor to overhead diagonals with a medicine ball, and a transverse activity might be swinging a golf club. Why would an average trainee need to know this? Two reasons, really. It comes up fairly often as we read the work of our favorite writers, because these folks know this stuff and it comes out naturally for them. It’s frustrating to have to skim sections because we don’t know the lingo, and in internet reading, skimming a section often means losing interest and clicking away before we get to the vital parts. Secondly, what’s most important about the planes is to know they exist and to make sure our training programs include exercises along each. Our most common gym exercises are on the sagittal plane, moving forward or back such as in flat pressing, pushups, crunches or even squats and lunges. When you create your training programs, be sure to add some frontal plane and transverse plane exercises to bring up your built-in injury prevention. That’s what’s going to help ensure good balance in your muscular body. Training only on one plane will pretty much do the opposite.