Planes of motion

Planes of motion are three imaginary planes used to describe movement: sagittal, frontal and transverse.^{1International Sports Sciences Association, Corrective Exercise, 1st ed., p. 71.} They divide the body into left and right, front and back, and upper and lower sections, respectively.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 41.} Flexion and extension occur in the sagittal plane; abduction, adduction and lateral flexion in the frontal plane; and rotation in the transverse plane.^{1International Sports Sciences Association, Corrective Exercise, 1st ed., p. 71.}

The NSCA gives a standing barbell curl as a sagittal example, a standing lateral dumbbell raise as frontal and a dumbbell fly as transverse.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 41.} IPTA lists squats, deadlifts, rows and horizontal pressing as sagittal; side steps and lateral lunges as frontal; and Russian twists and golf swings as transverse.^{3International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 92.}

In practice

Plane labels describe the main plane of movement: throwing a baseball, shooting a basketball and kicking a soccer ball are multiplanar, and few motions stay in one plane unless a fixed-axis machine forces them to.^{4International Sports Sciences Association, Strength and Conditioning, p. 147.} IPTA recommends including movements in all planes through both isolated exercises and compound movements.^{5International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 93.}

The NSCA notes that training effects overlap: exercising muscles within the planes also strengthens them for movements between planes.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 41.} It identifies hip adduction and abduction, used in lateral cutting, and torso rotation, used in throwing and batting, as movements often missing from standard routines.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 41.}