Why we Love the Lunge Matrix

One guiding principle of biomechanics is that there are three planes of movement that the body will go through at any given time. Those three planes of motion are the sagittal (front to back), frontal (side to side), and transverse (rotational).

In some occasions, the body or joint will move through just one plane…but more times than not, it is not as simple as that. With that thought in mind, we’ve taken an excellent multi-joint exercise in the lunge and intentionally bias those different planes of motion. The anterior or posterior lunge will move predominantly in the sagittal plane. The lateral lunge will do so through the frontal plane, and the drop step lunge will drive more motion through the transverse plane.

To take it to the next level, you can drive various foot positions or upper body motions to encourage forces through different planes. We like the lunge as an exercise, as it can allow the body to utilize the large muscles of the hip to decelerate the forces of landing (when you step out) and accelerate back to the starting position. When utilizing the lunge matrix in the warm up, the goal is to move the foot/ankle, knees, and hips through all three planes of motion in order to prep the body for whatever the upcoming workout has in store.