Five Frontal Plane Exercises for Runners to Master

When it comes to running related injuries (RRIs), the frontal plane receives considerable attention, especially among recreational female distance runners. A good chunk of research over the past several years has particularly focused on peak hip adduction and contralateral pelvic drop (CPD) during the stance phase of running. So, I thought it would be helpful to share a group of exercises that I routinely use to challenge runners in the frontal plane. My primary goal in prescribing these exercises is to simply challenge runners outside of the sagittal plane while building capacity and exposing them to more variable loads. It should also be mentioned that these exercises are used in combination with other interventions such as mirror gait training and step rate manipulation to address impairments related to the frontal plane. At day's end, we must never forget that running is a tri-planar activity!

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​This is hands down one of my favorite exercises to challenge a runner's postural stability in single leg stance as well as their transverse and frontal plane control. I never cease to be amazed by how challenging this drill is for people.

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​If there is one exercise that I would have runners perform outside of running, it would be lateral toe taps. This drill directly challenges ankle dorsiflexion as well as strength of the quadriceps, hip abductors and external rotators. Add a mini band to further challenge the exercise

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​Once you have mastered the lateral toe tap drill, you can easily progress this exercise by simply crossing midline. This also serves to provide a nice eccentric load to the lateral hip musculature.

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​One of the mantras that I always recite to clients is that "running is about rhythm and timing." Once the lateral and cross body toe taps have been mastered, look to incorporate quick crab walks. They are deceptively challenging and great for runners in terms of getting their feet off the ground quick.

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I developed this simple drill sequence after spending some time training with a world class speed skater. Needless to say, he owned the frontal plane. Aim to master each individual drill before progressing to the next. Id strongly encourage using a cross training shoe rather than a running shoe for this particular drill to safeguard against rolling your ankle.