Mastering Primal Human Movement Patterns: Exercises for Each Plane of Motion

Movement is an essential part of human life, and understanding fundamental movement patterns can help us develop a balanced and functional body. In addition, understanding the three planes of motion - sagittal, frontal, and transverse - can help us incorporate these movements into our workouts in a way that targets different areas of the body and improves overall functional fitness.

In this blog post, we'll explore the seven primal human movement patterns and their importance, as well as provide examples of exercises that target each movement pattern in each of the three planes of motion. Whether you're new to fitness or an experienced athlete, incorporating these movements into your workouts can help you achieve your fitness goals and improve your overall quality of life.

The primal movements are a group of foundational movements that form the basis of human movement patterns. These movements are essential for developing overall functional fitness and include:

• Squat - bending the knees and hips to lower the body into a seated position.

• Lunge - stepping forward or backward and bending the knees to lower the body.

• Push - extending the arms to push an object away from the body or push the body away from an object.

• Pull - pulling an object toward the body or pulling the body toward an object.

• Hinge - bending at the hips while keeping the back straight.

• Rotate - rotating the torso around a central point.

• Gait - manner of walking.

These primal movements are essential for developing strength, balance, coordination, and flexibility, and they can be modified and progressed to suit different fitness levels and goals. Many exercises, including the ones listed earlier, incorporate these primal movements in different planes of motion to provide a well-rounded workout.

An anatomical plane is a hypothetical plane dividing the body that describes (a) location, (b) direction and (c) range of motion. There are three planes:

• The sagittal plane divides left and right.

• The frontal plane divides front and back.

• The transverse plane divides top and bottom.

To better understand the movements for each plane, imagine two parallel planes and a central point between them. This allows, for example, forward rolls in the sagittal, cartwheels in the frontal, and pirouettes in the transverse planes

Sagittal

Frontal

Transverse

Here are three exercises for each primal movement pattern, with each exercise targeting a different plane of motion:

Squatting:

• Sagittal Plane: Bodyweight Squats

• Frontal Plane: Plie

• Transverse Plane: Spin Jump Squats

Lunging:

• Sagittal Plane: Forward or Backward Lunges

• Frontal Plane: Side Lunges

• Transverse Plane: Lunge and Upper Body Twist

Pushing:

• Sagittal Plane: Push-Ups

• Frontal Plane: Side-to-Side Push-Ups

• Transverse Plane: Side Plank to Push-Up

Pulling:

• Sagittal Plane: Rows

• Frontal Plane: Lateral Bicep Curls

• Transverse Plane: Wood Chop

Hinging:

• Sagittal Plane: Deadlift

• Frontal Plane: Lateral Hinge

• Transverse Plane: Hip Hinge with Rotation

Rotating:

• Sagittal Plane: Forward Roll

• Frontal Plane: Cartwheel

• Transverse Plane: Pirouette

Gait:

• Sagittal Plane: Walking or Jogging

• Frontal Plane: Side Stepping

• Transverse Plane: Spin Jump

These exercises can be combined into sets of two or three exercises, one for each movement pattern and plane of motion, and performed in a circuit-style workout.

Incorporating exercises that target each of the primal human movement patterns into your workouts can help you achieve overall physical health and fitness. Squatting, lunging, pushing, pulling, hinging, rotating and gait exercises all provide important benefits for different parts of the body, including improving strength, power, mobility, stability, and endurance. By including a variety of exercises that target each of these movement patterns, you can create a well-rounded workout that promotes functional strength and improved overall fitness. Whether you're new to exercise or an experienced athlete, incorporating these exercises into your routine can help you achieve your fitness goals and maintain a healthy body for years to come.

Table

Exercise	Sagittal Plane	Frontal Plane	Transverse Plane
Squatting	Bodyweight Squats	Plie	Spin Jump Squats
Lunging	Forward or Backward Lunges	Side Lunges	Lunge and Upper Body Twist
Pushing	Push-Ups	Side-to-Side Push-Ups	Side Plank to Push-Up
Pulling	Rows	Lateral Bicep Curls	Wood Chop
Hinging	Deadlift	Lateral Hinge	Hip Hinge with Rotation
Rotating	Forward Roll	Cartwheel	Pirouette
Gait	Walking or Jogging	Side Stepping	Spin Jump