National Academy of Sports Medicine

Movement quality is built across all planes of motion. The Multiplanar Lunge with Reach challenges strength, stability, and control while helping clients move the way life actually demands.

A small focus on control and positioning today can support better recovery and performance tomorrow.

🌟 Sagittal Plane (Forward/Backward)
Targets: quads, glutes, hamstrings, hip flexors, core
> Step forward into a lunge, lowering hips with control
> Reach toward the front foot, with the opposite arm making sure not to drop the chest
> Drive through the front foot to return to standing
✔ Cue: Keep the knees from collapsing inward

🌟 Frontal Plane (Side Lunge)
Targets: quads, glutes, adductors, core
> Step laterally with toes pointing forward
> Bend the stepping knee while the opposite leg stays straight
> Reach arm toward the inside of the stepping leg
> Drive back to center with control
✔ Cue: Keep chest lifted and avoid turning the feet out

🌟 Transverse Plane (Rotational Lunge)
Targets: quads, glutes, hamstrings, obliques
> Rotate and step into a lunge at a comfortable angle
> Align hips and toes with the step
> Reach arm across the body toward the front leg
> Return to start with control
✔ Cue: Rotate through the hips, keep the core engaged, and don’t drop the chest

🗣️ Coaching Focus:
>> Maintain a neutral spine throughout
>> Control the lowering phase before driving up
>> Make the reach intentional, not a collapse
>> Choose a step length that allows proper alignment

Train movement, not just muscles. Mastering control in every plane builds more resilient, better-moving clients.

Learn more about the #1 Accredited Fitness Certification at the link in bio. 🌟

#NASM #AFAA