Nowadays, a lot of people exercise so they can move well through life, and if that’s your goal too then you need to know about planes of movement.
You move through different planes of motion daily, but you probably don’t know the technical terms for these planes of motion—until now!
When you move forward and backward you are moving along the sagittal plane. Move side to side and that’s the frontal plane, and when you turn and rotate, you are moving in the transverse plane.
Intentionally training these movements will support and strengthen your capacity to move with control and ease while reducing your risk of injury, particularly as you age. That’s so on the rare occasion that you need to move side to side or turn, your body isn’t completely unprepared.
With my personal training clients, there is one move I regularly program in warm-ups and strength workouts because its variations hit all three planes of motion simply and effectively. Cue, the lunge.
1. Forward and reverse lunge
The most well-known and used variation moves you forward and back in the sagittal plane. It builds lower-body strength and, because you work one leg at a time, it improves your balance as well.
How to do the forward lunge:
- Stand with your feet hip-width apart and engage your core.
- Step your right foot forward.
- Bend both knees to lower, keeping your right knee directly over your right foot.
- Lightly tap your left knee on the floor, then push through your right foot to rise, stepping back to the starting position.
- Keep your chest facing forward and your core engaged throughout.
- Do all your reps on one side, then switch sides; or alternate sides with each rep.
How to do the reverse lunge:
- Stand with your feet hip-width apart and engage your core.
- Step your right foot back.
- Bend both knees to lower, keeping your left knee directly over your left foot.
- Lightly tap your right knee on the floor, then push through your left foot to rise, stepping back to the starting position.
- Keep your chest facing forward and your core engaged throughout.
- Do all your reps on one side, then switch sides; or alternate sides with each rep.
2. Side lunge
A great move to train sideways movement—the frontal plane—often neglected in workouts. You’ll work your inner and outer thighs and buttocks, improve your hip mobility and stability.
How to do the side lunge:
- Stand with your feet hip-width apart and engage your core.
- Step your right foot out to the right side.
- Bend your right knee and push your hips back to lower as far as your mobility allows.
- Push through your right foot to return to the starting position.
- Keep your core engaged throughout.
- Do all your reps on one side, then switch sides; or alternate sides with each rep.
3. Curtsy lunge
This is a rotational lunge that moves you through the transverse plane. It targets your buttocks and hips while challenging your balance and activating your core. All essential moves for when you need to turn and reach for things in everyday life.
How to do the curtsy lunge:
- Stand with your feet hip-width apart and engage your core.
- Step your right foot back and to the left, and bend both knees to lower.
- Your right foot should land behind and to the left of your left foot.
- Push through your left foot to return to the starting position.
- Keep your chest facing forward and your core engaged throughout.
- Do all your reps on one side, then switch sides; or alternate sides with each rep.