Why Frontal Plane Training Is the Missing Piece in Most Adult Fitness Programs
Walk into almost any gym and you’ll see the same thing.
People squatting.
People deadlifting.
People bench pressing.
People running on treadmills.
There’s nothing wrong with those exercises. In fact, they’re all great.
The problem is that almost all of them happen in one direction: forward and backward.
If you’re an adult who wants to feel athletic again, especially if you play hockey, pickleball, tennis, soccer, basketball, or any sport that requires quick changes of direction, you’re probably missing one of the most important movement patterns your body needs.
I’m talking about frontal plane training.
What Is the Frontal Plane?
Your body moves in three primary planes of motion.
Sagittal plane
Forward and backward movements like squats, lunges, deadlifts, push-ups, running, and walking.
Frontal plane
Side-to-side movements like lateral squats, lateral lunges, side shuffles, skater hops, and lateral step-ups.
Transverse plane
Rotational movements like medicine ball throws, cable rotations, and changing direction while twisting.
Most adults spend nearly all of their workout time in the sagittal plane.
That’s not because it’s better.
It’s because it’s easier to program and it’s what most people are familiar with.
The problem?
Life—and sports—don’t happen in one direction.
The National Academy of Sports Medicine (NASM) emphasizes that training in all three planes of motion helps improve movement efficiency and may reduce the risk of compensations that contribute to pain and injury.
Why Hockey Players Need Side-to-Side Strength
Think about a typical hockey shift.
You’re accelerating.
Decelerating.
Crossing over.
Changing direction.
Stopping.
Pushing laterally every single stride.
Very little of that looks like a barbell squat.
Your ability to skate well depends heavily on producing force from side to side.
If your training never challenges those movement patterns, don’t be surprised if you feel strong in the weight room but slow on the ice.
This doesn’t just apply to hockey.
The same principle applies to:
- Pickleball
- Tennis
- Basketball
- Soccer
- Baseball
- Golf
- Even chasing your kids around the backyard
Athletic movement is multidirectional.
Your training should be too.
Strong Doesn’t Always Mean Athletic
This is where many adults get frustrated.
They’ve been lifting weights consistently.
They’re stronger than ever.
Yet they still feel stiff.
They struggle to cut quickly.
Their hips feel tight.
Their knees ache after sports.
Why?
Because strength is specific.
Being able to squat 315 pounds doesn’t automatically mean you can absorb force while cutting sideways.
Those are different skills.
Your nervous system, muscles, connective tissue, and balance systems all have to learn how to control movement in multiple directions.
Frontal Plane Training Helps Build Better Stability
One of the biggest benefits of frontal plane training is improved stability.
Every time you perform a lateral movement, your body has to control motion through the hips, knees, ankles, and trunk.
These muscles often don’t get challenged enough during traditional gym programs.
When they become stronger, people often notice improvements in:
- Balance
- Single-leg stability
- Change of direction
- Confidence during sport
- Overall movement quality
Research on change-of-direction performance also suggests that improving movement mechanics and balance training can reduce excessive loading at the knee during cutting tasks, which may help lower injury risk while improving movement efficiency.
This Doesn’t Mean Everyone Should Start Jumping Sideways
Here’s where context matters.
One mistake I see is people hearing that lateral movement is important and immediately starting aggressive plyometric workouts.
Not so fast.
If you’re:
- Carrying significant extra body weight
- Returning from injury
- Dealing with knee pain
- Recovering from hip problems
- New to exercise
High-impact lateral jumping probably isn’t the first step.
Instead, earn the right to progress.
Start with controlled strength exercises before progressing to speed and power.
Great Beginner Frontal Plane Exercises
Some of my favorite options include:
Lateral Squats [Here is one example: https://youtu.be/sz_POTC2Hzw?si=0HwUHwr6XQVwkQ2S
A fantastic way to improve hip mobility while strengthening the glutes, adductors, and quads.
Lateral Lunges
Excellent for developing strength while teaching the body to absorb force safely.
Lateral Step-Ups
A great progression for people working on single-leg control.
Cossack Squats
Perfect for building mobility, strength, and coordination through a large range of motion.
Side Shuffles
Simple, athletic, and great for conditioning.
As you become stronger, you can eventually progress toward lateral bounds and other explosive exercises—but only when your movement quality is ready.
Athleticism Isn’t About One Exercise
Whenever someone asks,
“What’s the one exercise I should be doing?”
They’re asking the wrong question.
There is no magic exercise.
Instead, ask:
What movement patterns am I neglecting?
That’s a much better question.
If your program only trains forward and backward movement, you’re leaving athleticism on the table.
A Better Way to Train
The best programs don’t just build muscle.
They build humans who move well.
That means including all three planes of motion throughout the week.
You don’t need to replace squats.
You don’t need to stop deadlifting.
You simply need to complement them with movements your body actually uses in real life and in sport.
If your goal is to lose fat, feel younger, improve performance, and continue playing the sports you love for years to come, don’t just train your muscles.
Train your movement.
Because feeling athletic isn’t about one magic exercise.
It’s about preparing your body to move the way life—and your sport—actually demands.
References
- National Academy of Sports Medicine. Sagittal, Frontal and Transverse Body Planes: Exercises & Movements.
- Dos’Santos T, et al. The Effect of Training Interventions on Change of Direction Biomechanics Associated with Increased Anterior Cruciate Ligament Loading. Sports Medicine.
- Loren Landow. Developing Agility Through Frontal and Transverse Drills. Sportsmith.
