Name: Transverse Plane Lunge
Uploaded: 2023-04-26T01:01:42.000Z
Duration: 6 min 28 s
Description: Improve your coordination and balance while toning your glutes and legs with this simple transverse plane lunge video. Learn proper techniques and form from a professional trainer to take your workout to the next level!

English captions

https://stream.mux.com/uJ73BR02aXxYy5Rxio3eFLL029Qab8eXBSH3DIFVBXq00M.m3u8

Improve your coordination and balance while toning your glutes and legs with this simple transverse plane lunge video. Learn proper techniques and form from a professional trainer to take your workout to the next level!

Introduction to Lower Body Resistance Training

Fundamentals of Transverse Plane Lunges

Demonstration of Transverse Plane Lunge Mechanics

Progressions of Transverse Plane Lunges

Advanced Techniques and Considerations for Lunges

Training Recommendations and Closing Thoughts

Transverse Plane Lunge

This is Brent, President of B2C Fitness and we're talking about our lower body resistance training progressions. We've already gone through our squat with modifications, we've already gone through our step up as well as our frontal plane and transverse plane step up, and then we started on our lunge progressions with sagittal, and then lateral or frontal plane lunges, and in this video we're taking it up another notch, with our transverse plane lunge progression. Now, at this point, which actually started as soon as we started incorporating lunges, we should have almost optimal extensibility, being that when we do that overhead squat assessment we should see no feet flatten out,  no feet turn out, our knees shouldn't be ducking in, we shouldn't have any of an anterior pelvic tilt, no excessive forward lean, all that stuff needs to be cleared up before we start putting lunges into our resistance training program. If you guys are using other assessments like goniomtery and strength assessment, by the time you get to the transverse plane lunge you are going to need good hip internal and external rotation, good dorsiflexion, our muscle strength tests should be four out of five, so if you are using the gluteus medius, gluteus maximus, tibialis anterior, tibialis posterior, strength assessments, those should be like four out of five by this point because it's going to require a fair amount of strength and neuromuscular control, just to eccentrically decelerate and control this movement pattern. I'm going to have my friend Laura come out, help me demonstrate this movement pattern so you can see where the trickiness comes in. Alright, so, let's get into how to teach this movement pattern. It's just a sagittal plane lunge with a twist. So if you have already seen the sagittal plane lunge video, you actually, for the most part, know how to do this exercise. The only difference is we're going to start with a step out. So what I'm going to have Laura do is I'm going to have her take a quarter turn, she going to start facing the camera and then facing that way, and as she takes the quarter turn she's going to pivot on the ball of this foot, and then as soon as she lands her heel on this side, she's actually going to go down into a sagittal plane lunge mechanic, the same mechanics that we already used in those previous videos. So, once she's gone through her sagittal plane lunge mechanic in this first progression, I am going to have her just step through and come to two foot stabilization. So you ready? Let's see that quarter turn out, good, step through and stabilize. So there you go. That was the transverse plane lunge. All she did was a quarter turn sagittal plane lunge. Let's look at form really quickly. To look at form I'm going to have Laura turned her back to you, I apologize for that, but then she'll step out, so you can see the outside leg here, so go ahead and let's step out, good, pause at the bottom, and right there you can see it's just the squat mechanic. So her torso and tibia are parallel angles, all of her kinetic chain checkpoints are in line. Her feet, ankle, knee, hip, her spine's nice and straight, and her head is in line with her shoulders and her hips. You already knew all that stuff, it's the same kinetic chain checkpoints we use in every video, and this tibia torso angle is the same that we use in all of our lower body progressions. Go ahead and step up there. Great job. Alright, so let's start going through the progressions of a transverse plane lunge. We start through with that step through lunge into 2-foot balance. But then if I want to take it up a notch I can have her go through a step through lunge to balance, so that she ends up landing on a single leg, so let's go ahead and see that one. Make sure she's squeezing her glutes, drawn-in, and it looks great. Great job, Laura. Good let's see one to the other side. You can have had people go back and forth doing one leg at a time for your desired reps, or you could have all on one leg and then all the other leg. This progression looks great for Laura, so we're going to take it up another notch. Now, we've been doing a step through lunge mechanic. This requires her to eccentrically deccelerate and stabilize that transverse plane motion, but then she doesn't have to generate enough force to bring herself back, she just has to kind of keep going with that momentum. Now I'm going to ask her to generate a little bit more force and step back to her original position. So she's going to turn, and then come back and stabilize on two feet. You can see that form looks pretty, good she's stabilizing pretty good, she's needs to twist on that foot a little bit better. Alright, let's try the other way. This is actually pretty challenging for Laura, this might be the progression that I stick with for now, but I do want to go ahead and show you the final progression for a transverse plane lunge, which is going to be a step back pattern, but she's going to step back to single leg balance. So let's give one of these a shot. She's got to step back hard enough to stabilize on this one leg and Laura does a great job there. Good. Now, if you wanted to progress further you could, of course, use an Airex pad, but obviously you can see that this is a fairly challenging exercise already. Before you get to an Airex pad it's going to take a pretty advanced individual a pretty long time to get comfortable with just this. Of course you  can increase the weight to keep you within the rep range that you're looking for. I will forewarn, this is not an exercise I would use for max strength training, for power training, so that super heavy or super intense rep scheme of 1-6, that's not where this exercise belongs. When I'm doing either  my strength training, or my stability  or endurance training, I'm either between 6 and 12 reps, 12 to 20 reps, and that's when this exercise is going to be incorporated into somebody's program. I hope you enjoy the video, I hope you guys enjoy these transverse plane lunges and have a good time with it. Thank you.

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Leg strength exercise variations, progressions, regressions, and leg exercise myths: squats, step-ups, lunges, and more.

Leg Exercise Progressions

Start with the client or patient assuming good standing form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Have the client or patient start by taking a quarter turn with their lead (target) leg, pivoting on the ball of their foot of their back leg.

Note, before performing any progression of a lateral lunge, it is recommended a few reps of a static or dynamic lunge are performed to determine the step width that results in ideal alignment in the bottom position.

As soon as they land on the heel of the target leg, pivot the back foot so it is in line with the lead foot. This will align their feet and body into a position similar to a sagittal plane lunge.

Cue the client or patient to maintain the tibia and torso angle parallel.

Once the client or patient has achieved the bottom position, have them perform the drawing-in maneuver, squeeze the glute of the target leg, and attempt to thrust that hip forward as they rotate back to the starting position.

Have the client or patient perform a “form/posture check” and make any necessary adjustments.

Repeat for the desired number of repetitions.

 Increasing load, unstable loads, or unstable surfaces.

 This exercise can be performed with the non-target leg stepping to a position next to the target leg between repetitions, or the target leg pushing off with enough force to return to the starting position (the non-target foot stays on the floor, pivoting on the ball of the foot), the 90-degree angle can be maintained and the non-target foot can be elevated with 90 degrees of hip and knee flexion (with the intent to stabilize at the top of each repetition), or the target leg can push off with enough force to return to the starting direction, but be elevated with 90 degrees of hip and knee flexion (with the intent to stabilize at the top of each repetition).

 Multi-planer lunges, single leg touchdowns

Transverse Plane Lunge

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