3 Planes of Motion

We learned from the previous post on core stability that as we run we move in all three planes of motion. So when we are training our core, we also need to train in all three planes of motion.

We tend to be quite good at training for the sagittal plane (forward and backward) with core exercises like sit-ups and crunches. However, we also need to train using anti-rotation exercises (transverse or horizontal plane), exercises that handle the forces pushing and pulling us left to right/right to left (frontal plane), as well those vertical forces of the sagittal plane.

This post looks at my favourite anti-rotational exercises:

  • Pallof press variations
  • Cable arm pull
  • Cable ankle pull



Pallof Press

The Pallof Press is an excellent anti-rotation exercise and there are lot of variations that can be used to really challenge the movement control of your core.

All you need for this exercise is a resistance band or some resistance cables.

The video below gives you some of these variations.

Cable Arm Pull

The cable arm pull exercise is great for working those oblique muscles. You can either take it slow and controlled, really feeling the muscles working. Or, you can make the exercise explosive! Either way, make sure you are using correct form: upright posture, tight core, weight balanced on your feet.

Cable Ankle Pull

This ankle pull exercise will target your gluteal, hip and hamstring muscles and help to make the entire core stronger.

Have Fun!

So there you go, a few exercises that will hit two of the three planes of motion: Sagittal (front and back) and the Transverse (rotational).

In the next post I’ll look at some exercises that can help with the Frontal plane (side to side).

Feel free to share this post with anyone you know that would benefit from some more control and strength in their running.

Chris O’Brien



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