Frontal Plane Movements: 4 Frontal Plane Exercises

The frontal plane is one of three planes of movement that describe how human body parts move in relation to each other on three axes (frontal, sagittal, and transverse). Also known as the coronal plane, this imaginary vertical plane divides the front and back halves of the body, slicing down through both shoulders, separating a person’s anterior and posterior sections. Lateral movement, consisting of side-to-side motions, occurs on the frontal plane.

In the field of human biomechanics—the study of human musculoskeletal movement—the three planes of motion refer to the way the body moves along three axes. To visualize the different planes of motion, imagine the human body standing in a natural upright position and divide it along three axes: up-and-down (the frontal or coronal section), front-and-back (the sagittal section), and twisting (the transverse section). There’s an equal distribution of weight in the place where all three planes intersect, making it the center of a person’s body mass. Here is a breakdown of these three anatomical planes:

1. 1. Frontal plane: Also known as the coronal or longitudinal plane, this area comprises an imaginary line cutting vertically through both shoulders, separating the anterior side of the body from the posterior. Side-to-side movement occurs on the frontal plane.
2. 2. Sagittal plane: This range of motion—also known as the median or lateral plane—represents a vertical axis slicing through the body’s anteroposterior midline, dividing it into right and left halves. Forward and backward movements—like front lunges—occur on the sagittal plane.
3. 3. Transverse plane: Also known as the axial plane, this imaginary line creates a horizontal plane slicing through the body’s waistline, dividing it into top and bottom halves. Transverse plane movements typically involve external or internal rotation like twisting.

It’s helpful to understand the various types of frontal plane movements if you want to build strength or train specific areas of the body. Familiarize yourself with the following directional terms representing the types of frontal plane movements:

1. 1. Abduction: This type of movement involves extending a body part away from the body's midline. For instance, raising your leg or arm up to the side qualifies as abduction.
2. 2. Adduction: The opposite of abduction, adduction involves moving a body part towards or across the midline of the body. For instance, moving your arm from an in-line shoulder position towards your navel is adduction.
3. 3. Depression: This type of motion involves moving a body part downward along the frontal plane. For instance, opening your mouth is depression, since your mandible (lower jaw) moves downward.
4. 4. Elevation: This motion involves moving a body part in an upward direction along the frontal plane. For instance, shrugging your shoulders is elevation since your scapula (shoulder blades) moves upward. When your shoulder blades fall back down to their regular position, that’s depression. Moving from a position with your feet on the ground to standing on the tips of your toes is also elevation.
5. 5. Eversion: Lifting the outside (lateral) edge of your foot, so your body weight shifts to the inside qualifies as eversion. This type of movement is one of the main components of pronation walking, which can cause injury if performed excessively. For example, a runner might sprain their ankle joint from eversion by turning the soles of their feet laterally to an extreme degree while jogging.
6. 6. Inversion: Inversion involves shifting weight to the outside edge of your foot. The opposite of pronation, supination walking is characterized by inversion-style movements. A runner may sprain their ankle joint by medially inverting the soles of their feet excessively during training.

Any personal trainer can recommend frontal plane movement exercises for those looking to strengthen this range of motion. Here are some frontal plane exercises to get you started:

1. 1. Lateral lunge: A lateral lunge, also known as a side lunge, is a bodyweight exercise that works multiple muscle groups throughout your lower body, including the quadriceps, abductors, glutes, and hamstrings. Practice lateral lunges by moving your left foot out to the side, extending your left leg as you hinge your right knee. Keep your upper body aligned with your shoulders and your back straight as you lower yourself with your right leg. Press into your right foot at the bottom of the movement, then raise into a standing position again.
2. 2. Side plank: To perform side planks, start on the floor, and balance on your side with your elbow directly under your shoulder, touching the floor with your forearm and the side of your foot. Activating your core muscles, lift your hip until your body forms a straight line. Once you’ve practiced holding a side plank position, consider adding more advanced side plank variations into your strength training program. Try straightening your supporting arm, lifting your top leg, or reaching your top hand above you to challenge your stabilizer muscles.
3. 3. Lateral raise: This shoulder exercise involves lifting a pair of dumbbells away from your body in an external rotation. Lateral raises work the trapezius muscle in your upper back and the deltoid muscle group in your shoulders—particularly the anterior and lateral deltoids. With the proper form, lateral raises enhance muscle growth (a process known as hypertrophy) and increase your range of motion. Lighter-weight dumbbell exercises like lateral raises help build your strength for more rigorous exercises like shoulder presses and bench presses with a barbell.
4. 4. Warrior II pose: Warrior II pose, or Virabhadrasana II in Sanskrit, is a standing yoga posture stretching the shoulder, chest, and groin, and building strength in the legs, torso, and spine. Many Vinyasa flow classes and home-based yoga practices involve the warrior series. To perform warrior II pose, begin in mountain pose, standing upright with your ankles touching the ground. Step your left foot back, extend your arms out, and open your hips to the side of your mat, bending deeply into the right knee. Gaze directly over your right middle finger, and hold the position. Repeat on the other side.

If you have a previous or preexisting health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to control your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

Incorporate proper warm-ups, rest, and nutrition into your exercise program to see continual progress and build body strength. Your results will ultimately be based on your ability to recover from your workouts adequately. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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