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Sagittal, frontal and transverse planes: Planes of human motion
What are the planes of motion and why do we care? Let’s sort this out, just between us gymrats. While it’s true that we don’t really *need* to know this stuff, it’s also true we’re going to bump into the terms more and more when reading modern training articles. It’s time we caught up with this generation of training lingo. We’ll take the simple route, I promise.
The main problem for most of us is that we weren’t introduced to the terms in our early training (today that reads: Who needs it?). Additionally, the actions along the planes don’t seem to match the describing terms; for example, the frontal plane motions are left to right, and our brains just kind of disconnect in a sort of “I can’t learn that” frustration when we see frontal associated with side to side.
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.
on June 3rd, 2008 at 1:49 pm
Very interesting Laree,i had never heard about that topic applied to training,wow ,i will definately try to read more about it.Victor Ivan.
on June 22nd, 2008 at 2:58 pm
I, Jordan Ellmers personally have studyed this website with great intensity. With wisdom beyond compare i approve greatly and recommend this website for extensive learning.
on October 15th, 2008 at 7:09 pm
Brilliant article. Has helped immensely with my study. Bravo
on November 9th, 2008 at 6:24 pm
Thank you. I understand much better now. mahalo!
on December 19th, 2008 at 9:03 am
Thanks! your article is great it really helped me to understand me very well all three planes thanks again.
on March 1st, 2009 at 6:32 am
payne jones thanks never understood fully until i read this.
on May 4th, 2009 at 10:58 pm
thank you! I’m studying to be a personal trainer and am having a hard time getting these terms to sink in. I think you simplified it enough I can maybe get it now!
on September 2nd, 2009 at 9:32 am
Thank you so much for writing this! I am currently in the process of becoming a trainer and this is a very simplified thing to read compared to my textbook mumbo-jumbo!
on September 10th, 2009 at 6:21 pm
Wow… I have spent a solid hour staring at the anatomy manual totally perplexed. Why can’t they put it in Laymen’s terms like the above artical. It’s not about movement that happens IN the divided areas of the body, it’s movement that happens in the directions of the dividing lines. Too easy when you put it that way. Thanks!
on January 4th, 2010 at 5:43 am
thanks………its easy to be understands
on January 4th, 2010 at 8:40 am
That was a exellant reminder Thxs
on January 21st, 2010 at 9:22 pm
I applaud your effort to inform people of basic biomechanics, however your explanation of transverse plane movements is a bit off.
The transverse plane cuts across both the frontal and sagital plane and has little to do with rotation. Wide and close-grip pushups or chest presses are NOT sagital plane exercises, they’re TRANSVERSE. Likewise, the opposite movements, such as a close or wide grip row, are also in the transverse plane.
Knowing what plane you’re working in is absolutely necessary if one’s goal is to train the entire body by taking it through it’s full range of motion. It’s also crucial in preventing muscular imbalances.
on January 26th, 2010 at 7:46 am
The bottom comment is incorrect according to my premier personal training course materials transverse is as described rotational separating the body top from bottom eg. Oblique twists would be in the transverse plane. Whereas any movement forwards such as bench press would be in the saggital plane, walking for instance incorporates all 3 but is mainly saggital.
on February 21st, 2010 at 6:35 am
I find the information to be incorrect. The Saggital Plane is Side to Side Movements. The Frontal Plane is Front and Back Movements.
on February 21st, 2010 at 6:42 am
Okay, Now I’m confused.. If the Sagital Plane cuts down the middle of the body…why are the exercise movments front and back. If the Frontal Plane divides the body in half, via front and back, why are the movements side. Help…I’m so confused!!!!
on February 21st, 2010 at 7:15 pm
Kecia, instead of thinking of these as cuts that divide the body in halves, try imagining these more like lines that you move along — these are planes of movement, not lines of separation. For example, the sagittal plane being a line down the middle that you fold along.
on March 5th, 2010 at 12:09 pm
Wonderful article! Any tips on remembering the primary movers for each of the major muscle groups?
Thanks!
on June 16th, 2010 at 4:28 am
I understand at last! Thanks!
on August 24th, 2010 at 6:47 am
it is nice article but me and my friend will search about movement and plane !Thanks!
on September 3rd, 2010 at 8:18 pm
sagittal plane = divides body left to right
frontal plane = divides body front to back
(coronal plane)
Transverse plane= divides body in half superior and inferior parts
(horizontal plane)
on November 4th, 2010 at 7:58 pm
I am taking my personal training exam and have found this extremely confusing in all my text books so thank you so much for this clarification!!
on November 11th, 2010 at 11:33 am
sooo confused! What would a lat pull-over (lying down, using dumbell), be considered??
on November 11th, 2010 at 6:07 pm
Pullover is mostly sagittal — you’re bending forward into flexion.
on November 19th, 2010 at 11:31 pm
OMG THANK U for explaining this in a way that finally makes sense to me…i’m studying for my nationals to be a lmt and have been struggling forever to understand this…whew!
on June 17th, 2011 at 10:56 pm
Mahalo for sharing your article, I to was studding the manual for my exam, and trust me the terms got my head boggled. But you put that to rest. Very well defined.
on October 2nd, 2011 at 1:19 am
Thx for this article I finally understand the different planes that apply to different exercises.
on January 12th, 2012 at 8:38 am
back squat and overhead squat
*the movement of the body and the planes of movement and axis of rotation.
*the class of lever system being used at the two main axis of rotation.
guys need help on my assignment so any answers
on January 27th, 2012 at 11:57 am
This website helped me to understand what seemed to me impossible to understand.
I found it helpful.
on February 11th, 2012 at 12:36 am
Thanks for the article. I am studying for my ACE personal trainer exam and i was perplexed by this topic. I get it now! Thanks
on April 24th, 2012 at 5:36 pm
thank you!! I’m studying for my SCW fitness personal training cert and was so confused over this! After reading this… Taa Daa!!! I got it!!! :)
on May 4th, 2012 at 1:46 am
another way to think of it for training purposes is sagittal is extension and flexion, frontal is abduction and adduction and transverse is rotation or prevention of rotation (anti-rotation) . . . that way pulldowns, overhead presses etc are easily understood