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Transverse Plane Lunge
The Transverse Plane Lunge is a dynamic and functional exercise targeting the muscles of the lower body. This exercise works the hips, glutes, and legs in a way that strengthens and mobilizes them together. The motion of the exercise involves stepping laterally, with the front and back leg creating a 90 degree angle before descending into the lunge and rising back to the start position. This exercise is a great way to help build overall lower-body strength and stability, as well as increase
Transcript
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This is Brent, President of B2C Fitness and
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we're talking about our lower body
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resistance training progressions. We've already gone through our squat with
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modifications, we've already gone through our step up as well as our frontal plane
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and transverse plane step up, and then we started on our lunge progressions with
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sagittal, and then lateral or frontal plane lunges, and in this video we're taking
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it up another notch, with our transverse plane lunge progression. Now, at this
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point, which actually started as soon as we started incorporating lunges, we
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should have almost optimal extensibility, being that when we do that overhead
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squat assessment we should see no feet flatten out, no feet turn out, our knees
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shouldn't be ducking in, we shouldn't have any of an anterior pelvic tilt, no
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excessive forward lean, all that stuff needs to be cleared up before we start
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putting lunges into our resistance training program. If you guys are using
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other assessments like goniomtery and strength assessment, by the time you get
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to the transverse plane lunge you are going to need good hip internal and
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external rotation, good dorsiflexion, our muscle strength tests should be four out of
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five, so if you are using the gluteus medius, gluteus maximus, tibialis
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anterior, tibialis posterior, strength assessments, those should be like
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four out of five by this point because it's going to require a fair amount of
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strength and neuromuscular control, just to eccentrically decelerate and control
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this movement pattern. I'm going to have my friend Laura come out, help me
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demonstrate this movement pattern so you can see where the trickiness comes
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in. Alright, so, let's get into how to teach this movement pattern. It's just a
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sagittal plane lunge with a twist. So if you have already seen the sagittal
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plane lunge video, you actually, for the most part, know how to do this
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exercise. The only difference is we're going to start with a step out. So what
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I'm going to have Laura do is I'm going to have her take a quarter turn, she going to
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start facing the camera and then facing that way, and as she takes the quarter turn
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she's going to pivot on the ball of this foot, and then as soon as she lands her
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heel on this side, she's actually going to go down into a sagittal plane lunge
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mechanic, the same mechanics that we already used in those previous videos. So,
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once she's gone through her sagittal plane lunge mechanic in this first
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progression, I am going to have her just step through and come to two foot
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stabilization. So you ready? Let's see that quarter turn out, good, step through
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and stabilize. So there you go. That was the transverse plane lunge. All she
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did was a quarter turn sagittal plane lunge. Let's look at form really quickly. To
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look at form I'm going to have Laura turned her back to you, I apologize for that,
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but then she'll step out, so you can see the outside leg here, so go ahead and
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let's step out, good, pause at the bottom, and right there you can see it's just
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the squat mechanic. So her torso and tibia are parallel angles, all of her
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kinetic chain checkpoints are in line. Her feet, ankle, knee, hip, her spine's nice and
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straight, and her head is in line with her shoulders and her hips. You already knew
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all that stuff, it's the same kinetic chain checkpoints we use in every video,
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and this tibia torso angle is the same that we use in all of our lower body
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progressions. Go ahead and step up there. Great job. Alright, so let's start going through the
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progressions of a transverse plane lunge. We start through with that step through
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lunge into 2-foot balance. But then if I want to take it up a notch I can have
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her go through a step through lunge to balance, so that she ends up landing on a
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single leg, so let's go ahead and see that one. Make sure she's squeezing her
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glutes, drawn-in, and it looks great. Great job, Laura. Good let's see one to the
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other side.
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You can have had people go back and forth doing one leg at a time for your
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desired reps, or you could have all on one leg and then all the other leg.
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This progression looks great for Laura, so we're going to take it up
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another notch. Now, we've been doing a step through lunge mechanic. This
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requires her to eccentrically deccelerate and stabilize that transverse plane
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motion, but then she doesn't have to generate enough force to bring herself
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back, she just has to kind of keep going with that momentum. Now I'm going to ask
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her to generate a little bit more force and step back to her original position.
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So she's going to turn, and then come back and stabilize on two feet.
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You can see that form
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looks pretty, good she's stabilizing pretty good, she's needs to twist on that
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foot a little bit better. Alright, let's try the other way.
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This is actually pretty challenging for Laura, this might be the progression that
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I stick with for now, but I do want to go ahead and show you the
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final progression for a transverse plane lunge, which is going to be a step back
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pattern, but she's going to step back to single leg balance. So let's give
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one of these a shot. She's got to step back hard enough to stabilize on
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this one leg and Laura does a great job there. Good. Now, if you wanted to progress
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further you could, of course, use an Airex pad, but obviously you can see that this
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is a fairly challenging exercise already. Before you get to an Airex pad it's
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going to take a pretty advanced individual a pretty long time to get
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comfortable with just this. Of course you can increase the weight to keep you
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within the rep range that you're looking for. I will forewarn, this is not
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an exercise I would use for max strength training, for power training, so
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that super heavy or super intense rep scheme of 1-6, that's not where this
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exercise belongs. When I'm doing either my strength training, or my stability or
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endurance training, I'm either between 6 and 12 reps, 12 to 20 reps, and that's
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when this exercise is going to be incorporated into somebody's program.
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I hope you enjoy the video, I hope you guys enjoy these transverse plane
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