Transverse Plane Movements: 3 Transverse Plane Exercises

The transverse plane is an imaginary line dividing the body into superior and inferior parts (or top and bottom). Along with the frontal and sagittal sections, it’s one of the three anatomical planes of the body, which describe how each body part moves on its axis. Transverse plane movements typically involve rotational body movement in joints like the hips, ankles, shoulders, and neck.

In the field of human biomechanics (the study of the musculoskeletal system), the three planes of motion represent an array of movement patterns along three imaginary lines. To visualize these planes, 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). Their intersection point represents the center of a person’s body mass. Here is a breakdown of the different planes:

1. 1. Frontal plane: Also known as the coronal or longitudinal plane, this area comprises an imaginary line slicing vertically through both shoulders, separating the anterior side of the body from the posterior. Frontal plane exercises include side-to-side movements like side shuffles, side lunges, side planks, and sideways leg raises. Learn more about the frontal plane.
2. 2. Sagittal plane: This range of motion—also known as the lateral or median plane—bisects the anteroposterior midline of the body, dividing it into right and left halves. Sagittal plane exercises involve forward or backward movements like front lunges or squats.
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 but also include arm and ankle pronation and supination.

Rotational movements—in body parts such as the shoulders, hips, back, neck, and ankles—occur on the transverse plane. From shaking your head “no” to turning a doorknob, you probably engage in many transverse plane movements every day without realizing it.

1. 1. Internal rotation: Internal rotation involves twisting a body part towards the center of your body. For example, twisting your hip joint so that your knee faces inward is internal rotation.
2. 2. External rotation: The opposite of internal rotation, external rotation involves twisting a body part away from the midline of your body. Rotating your hip so that your knees face out qualifies as external rotation.
3. 3. Pronation: This twisting movement usually occurs in the forearm or ankle. Forearm pronation involves turning your hands and wrists downward. Ankle pronation involves turning the sole of your foot inward so that you’re leaning on your arch.
4. 4. Supination: Forearm supination involves turning your forearm upwards, so your hands and wrists are facing up. Ankle supination involves twisting the sole of your foot outward so that your body weight shifts out.
5. 5. Horizontal abduction: Like frontal plane abduction, horizontal abduction (occurring on the transverse plane) involves moving a limb towards the midline or center of the body. However, this movement occurs at a ninety-degree angle from the body and consists in moving the limb inwards across the horizontal plane.
6. 6. Horizontal adduction: The opposite of horizontal abduction, this type of movement involves moving a limb away from the body’s midline on the horizontal plane.

From swinging a bat to throwing a medicine ball, athletes and civilians alike move along the transverse plane in many ways. Consult with a personal trainer about the best ways to strengthen your transverse plane, or perform the following exercises:

1. 1. Low to high wood chop: This dynamic exercise strengthens the obliques, abdominals, and shoulders. For your starting position, stand with your feet shoulder-width apart, holding a medicine ball with both hands on the outside of the knee on your left leg. Twist your torso to the right side as you lift the medicine ball towards your right shoulder and above your head. As you lift, pivot your left foot as necessary. Carefully control the medicine ball as you return it to its starting position and perform twenty repetitions on each side. Use a dumbbell or resistance band as a substitute for a medicine band.
2. 2. Russian twist: This core exercise engages your abdominal muscles, including transverse abdominals and internal and external obliques. Perform a Russian twist by sitting with your legs bent and your lower back straight, engaging your core muscles as you rotate your torso back and forth. Add difficulty with a free weight like a kettlebell or dumbbell.
3. 3. Lunge twist: This exercise involves twisting your midsection to the left and right while in the lunge position. To perform a lunge twist, begin in a standing position with your hips shoulder-width apart and a slight bend in your knees. Step forward with your right foot, and twist your upper body outwards in the same direction. Return to the standing position, and repeat on the other side. Make sure to twist at the hip, not the knee. For an added challenge, perform lunge twists with a medicine ball, kettlebells, or dumbbells.

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 adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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