Core Exercises In The Sagittal, Frontal and Transverse Movement Planes

Using all three planes of movement in your training programme is an important part of creating a well rounded core and entire body thats capable of dealing with a wide variety of movement styles. Here we give examples of a core movement you can use in each different movement pattern and even include a core workout which has movements from each plane of movement.

3 min read
Sean's profile
Written by
Sean Klein
Published on
25/04/22
Last updated
02/05/22
In This Resource
  • What Are The Three Planes Of Movement
  • Why Using All Three Planes Of Movement Are Important
  • Core Exercises In The Sagittal Plane
  • Core Exercises In The Frontal Plane
  • Core Exercises In The Transverse Plane
  • Sample Core Workout Utilising All Three Planes Of Movement

What Are The Three Planes Of Movement

The different planes of movement are an excellent way for us to conceptualise any kind of physical movement. These are the broad ways you can explain any kind of physical movement and allow us to group different movements together into a specific plane of movement.

The three planes of movement include:

  • Sagittal Plane - a vertical plane that divides the body into left and right sides.
  • Frontal Plane - passes from side to side and divides the body into the front and back.
  • Transverse Plane - cuts the body in half and divides the upper and lower body.
  • Why Using All Three Planes Of Movement Are Important

    If you miss out different movement categories, as is often done with the transverse plane by the gym going population, you can massively limit your movement capacity and become “stuck” in a limited range of movement due to overwork in those planes of movement. Using a balance of all three movement patterns with all different styles of movement will allow you to create a body that is versatile and capable at dealing with any situation.

    Core Exercises In The Sagittal Plane

    Core Exercises In The Frontal Plane

    Core Exercises In The Transverse Plane

    Sample Core Workout Utilising All Three Planes Of Movement

    Complete 3 rounds

    1. Cross Chop

    Complete 6 repetitions

    2. Banded Hollow Hold Pulses

    Complete 8 repetitions

    3. Barbell Windshield Wipers

    Complete 6 repetitions

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