Planes of Motion

Your body moves through daily activities like household chores or exercises in different dimensions: forward and backwards, side to side, up and down, and rotationally.

These movements are described in exercise settings as occurring in different planes of motion, or planes of movement: sagittal, transverse, and frontal plane movements.

By understanding the three planes of motion, you can adjust your fitness training to maximise exercise or sports performance and reduce your risk of injury.

The Three Planes of Motion

There are three planes of motion: sagittal, frontal, and transverse. It's easiest to think of each plane as an imaginary line or a glass plate that divides the body into opposing segments when standing in the anatomical position.

  • Sagittal plane: Divides the body into right and left sides

  • Frontal plane: Divides the body into front and back

  • Transverse plane: Divides the body into top and bottom sections

To determine the plane of motion of a particular movement, consider how the movement would interact with those three imaginary lines or plates.

When a movement runs parallel to the imaginary line or plate, the movement is occurring in that plane of motion. Any individual movement at any joint in the body can occur in a single plane of motion or multiple planes.

Most often, complex movements occur in several planes of motion concurrently. Learn more about common movements in each plane and how they affect daily movement and fitness activities.

Sagittal Plane Movements

Movement in the sagittal plane generally happens in front or behind us.

This is the most familiar plane of motion because many of our typical day-to-day activities happen within arm's reach in front of us. Texting, walking, or typing on a computer involves movement primarily in the sagittal plane. Even quite a bit of our eating mechanics happen in the sagittal plane.

Sagittal plane movements include:

  • Flexion: A bending movement that decreases the angle at a joint

  • Extension: An extending movement that increases the angle at a joint

  • Hyperextension: Extending the angle at a joint beyond neutral

  • Dorsiflexion: Bending at the ankle so the top of the foot moves toward the shin

  • Plantarflexion: Pushing the foot down and away from the body

Typical exercise activities in the sagittal plane include a biceps curl, a forward or reverse lunge, a squat, vertical jumping, running, downward dog, or chair pose (in yoga). Many traditional strength-training movements occur in the sagittal plane.1

Frontal Plane Movements

The frontal plane divides the body into front (anterior) and back (posterior) sections. Frontal plane movements are lateral or side-to-side, including:

  • Abduction: Moving (or moving a limb) laterally and away from the midline of the body

  • Adduction: Moving (or moving a limb) towards the midline of the body

  • Elevation: Moving the scapula (shoulder blades) up

  • Depression: Moving the shoulder blades down

  • Eversion: Rolling the foot towards the inside (medial side)

  • Inversion: Rolling the foot towards the outside (lateral side)

Frontal plane movements are slightly less common than sagittal movements. Think about how often you walk forward rather than side to side or reach for something in front of you rather than directly to the side.

Frontal plane movements in fitness include side lunges, lateral shoulder raises, or a side shuffle. Standing side bends and the triangle pose are yoga poses in the frontal plane.

Transverse Plane Movements

The transverse plane divides the body into upper (superior) and lower (inferior) sections.

Transverse plane movements generally involve rotation. For many of us, movement in this plane is less common. Exercise injuries most often occur during transverse (rotational) movements.

Transverse plane movements include:

  • Rotation: Moving the torso or a limb around its vertical axis

  • Pronation: Rotating the forearm or foot to a palm-side or foot-side down position

  • Supination: Rotating the forearm or foot to a palm-side or foot-side-up position

  • Horizontal abduction: Moving the upper arm away from the midline of the body when it is elevated to 90 degrees

  • Horizontal adduction: Moving the upper arm towards the midline of the body when it is elevated to 90 degrees

Typical everyday activities in the frontal plane include turning your head to look behind you or turning a doorknob. Exercises in the transverse plane include hitting a golf ball, swinging a bat, or a seated twist.

The Importance of Training In All Planes of Motion

Training across different planes of motion is essential for a well-rounded fitness routine, as it enhances daily functioning and overall health.

Improves Efficiency

Even exercises categorised in one plane involve muscle movements across other planes. For instance, when running—primarily a sagittal activity—your body engages various muscle groups to maintain stability. If you haven’t trained in all planes, you may experience decreased efficiency and increased stress on joints.

Reduces Injury Risk

Training in all three planes can lower your risk of injury. Neglecting the frontal plane, for example, can lead to muscle imbalances and compensation patterns that heighten injury risk. Weaker muscles contribute to less stability and coordination.

Supports Everyday Functioning

Practicing movements in different planes prepares you for everyday tasks. For example, lifting a laundry basket requires more than just good form; it involves various muscle engagements that training can enhance, making you more aware of your body and reducing injury risk in daily activities.