Suspension Body Saw

Suspension Body Saw Exercise Description

The Suspension Body Saw is a forearm-plank variation performed with your feet in a suspension trainer. It emphasizes anti-extension core control as you glide the body forward and back while maintaining a neutral spine. Primary muscles include the rectus abdominis, external and internal obliques, and transversus abdominis; the gluteus maximus helps maintain a neutral pelvis. The shoulders and upper back—especially the serratus anterior, rotator cuff, and lower trapezius—work isometrically to stabilize the shoulder girdle. Because the lever lengthens as you “saw” backward, trunk stiffness and scapular control are critical for precise, safe movement. This drill is best undertaken once you can hold a stable forearm plank with consistent alignment.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
Assisting Muscles: Transversus Abdominis
Stabilizing Muscles: Gluteus Maximus, Serratus Anterior, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Bilateral
Equipment: TRX Bands
Exercise Patterns: Other
Exercise Type: Strength, Suspension
Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Other
Muscle Location: Deep Side Abs, Side Abs, Stomach
Movement Direction: Horizontal
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Suspension Body Saw Exercise

‘- Set the straps so the foot cradles hang around mid-shin height.
– Kneel facing away from the anchor and place both feet in the cradles.
– Plant forearms on the floor, shoulder-width, elbows stacked under shoulders; forearms parallel.
– Step out to a straight-body forearm plank: head-to-heels in one line.
– Brace 360° around the trunk, ribs down, glutes engaged; maintain neutral spine and neck.
– Gently protract and depress the scapulae (avoid shrugging); keep pressure through the forearms.
– Glide backward a few inches so shoulders move slightly behind elbows without losing alignment.
– Avoid lumbar arching or hip piking; keep pelvis level throughout the motion.
– Glide forward to the start position as one rigid unit, forearms and toes controlling the return.
– Keep the range small and controlled; stop if alignment changes or shoulders feel unstable.
– Breathe continuously—no breath holding; exhale lightly during the backward glide.
– To exit, bring knees to the floor before removing your feet from the cradles.

Suspension Body Saw Tips

‘- Set the suspension straps so the foot cradles hang around mid-shin height before starting.
– Place forearms shoulder-width apart with elbows stacked directly under the shoulders and forearms parallel.
– Step out into a straight-body plank so your body forms a head-to-heels line.
– Brace 360° around the trunk with ribs down and glutes engaged to maintain a neutral spine and neck.
– Gently protract and depress the shoulder blades, avoiding shrugging, and keep steady pressure through the forearms.
– Glide backward only a few inches so the shoulders move slightly behind the elbows without losing body alignment.
– Keep the pelvis level and avoid both lumbar arching and hip piking throughout the motion.
– Move forward and backward as one rigid unit, using the forearms and toes to control the glide.
– Keep the range of motion small and controlled, stopping if your alignment changes or the shoulders feel unstable.
– Breathe continuously and avoid holding your breath, exhaling lightly during the backward glide.
– When finished, lower the knees to the floor before removing your feet from the cradles.

Suspension Body Saw Beginner Introduction

The Suspension Body Saw is a plank-based suspension trainer exercise that builds on a standard forearm plank by adding a controlled forward-and-back sliding motion. With the feet supported in the straps and the body aligned in one long line, the movement challenges the midsection to stay solid as the body shifts, rather than flexing or sagging. This places strong demand on the abs, side abs, and deep abs, with the glutes contributing to steady hip position.

Because the body moves farther away from the anchor point during the “sawing” action, tension through the trunk increases, turning this into a demanding core stability drill rather than a fast, dynamic swing. The shoulders, upper back, and the muscles around the shoulder joint contribute continuous support so the upper body stays steady while the lower body glides. As a result, this exercise often serves as a progression from a basic forearm plank for those exploring more advanced suspension-based core training.