Your Body Moves in 3D — Is Your Training?

Most workouts move in one direction: forward and backward.

Think about it — squats, deadlifts, bench press, rows, even walking and running…

They all live in the sagittal plane (that straight-ahead movement we default to).

But your body isn’t built to live in one lane.

And when you only train forward and back, you start to lose strength and control in the frontal plane — that’s your side-to-side movement.

And that’s where a lot of imbalances, stiffness, and injuries sneak in.

Your body was designed to twist, shift, and stabilize in every direction — especially sideways.

Neglecting lateral movement can lead to:

• Weak glutes and hips

• Poor balance and foot control

• Increased risk of injury from simple things like a misstep or twist

• A loss of “real world” athleticism — the kind you need to move confidently and stay strong as you age

If you’re not training side-to-side often, start with this:

The lateral bodyweight lunge

1. Stand tall with feet hip-width apart

2. Take a big step to the right and sit your hips back and down

3. Keep your left leg straight as your right knee bends

4. Drive through your right heel to return to standing

5. Repeat 6–8 reps per side for 2–3 rounds

Start slow. Don’t worry about depth — just focus on control and balance.

As you get stronger, you can add a dumbbell or kettlebell for resistance, or progress to a Cossack squat variation.

And just by adding one or two lateral movements into your weekly routine, you’ll move better than 90% of people who only train in a straight line.

Have a great day!!

— FitZip

P.s. — If you want a blueprint to move and feel like you’re 10 years younger, check out my ebook below! 👇
https://stan.store/FitZip/p/reset-your-body-