See Also: Hip Anatomy Hip Range of Motion transverse (internal and external rotation around a vertical axis).frontal (abduction and adduction around an anteroposterior axis),.sagittal (flexion and extension around a transverse axis),.While running, squats, curls, and press downs are all fantastic muscle and strength building exercises, they are not the ones that build three-dimensional movement efficiency and help prevent injury.Įxercises that get clients shuffling, cutting, and twisting are key to stabilizing and strengthening the more mobile, and more susceptible, joints, such as the ankles, hips, spine, and shoulders.Īs a personal trainer, remember to select a variety of exercises that move a client through all three planes of motion.Hip Range of Motion include motion in three planes: So even though exercises like push-ups or the seated hip adduction machine might seem like sagittal or horizontal plane movements, they are actually transverse plane movements due to the rotation that happens within either the shoulder or hip joints.Īll too often, exercise routines focus far too much on the sagittal plane. This type of movement is seen in exercises like the bench press, push-ups, chest and back flys, and seated hip adduction and abduction machines, and is termed horizontal ad- and abduction. ![]() The clearest examples of frontal plane movements are straight-arm lateral raises and lateral leg raises, which are comprised of adduction and abduction of the shoulder and hip, respectively. The coronal plane is then represented by a plate that cuts the body into front and back halves, creating an imaginary track that the body follows when performing side-to-side movements.Īnother way to visualize frontal plane movement is to imagine two plates of glass pressed up against the front and back sides of the body, creating a channel where the body can only move left or right, not forward and backward. See this NASM blog post for more on that.Įxamples of other sagittal plane exercises include triceps pushdowns, front lunges, walking/running, vertical jumping, calf raises, and climbing stairs. The bicep curl is also a great way to tone your arms. Similar to the ankle, knee, and hips during a squat, the bicep curl goes through flexion and extension of the wrist, elbow and shoulder, staying on track parallel to the sagittal plane. Imagine each plane as a plate of glass that cuts the body into either front/back (sagittal), left/right (frontal), or top/bottom (transverse) halves.Ĭontinue imagining a plate cutting the body into left and right halves, and think about the only body parts moving in this exercise - the arms. Most exercises are predominately in one plane more than the others. We all push, pull, flex, extend, squat, lunge, bend, and twist throughout each and every day. How to determine the plane of motion of an exerciseĮvery exercise performed in the gym can be related back to movements we all do in real life.
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