Body Saw Plank
Body Saw Plank Exercise Description
The Body Saw Plank is a dynamic forearm plank that increases the anti-extension demand on your trunk by sliding your body backward and forward in a straight line. It primarily targets the abdominal wall—rectus abdominis and obliques—while the glutes and quadriceps help maintain hip alignment, and the shoulders (especially serratus anterior and anterior deltoid) stabilize the shoulder girdle. Because the lever arm lengthens as you move back, the exercise teaches strong bracing without letting the lower back extend. It’s a smart progression for people who already hold a solid forearm plank with a neutral spine. Keep the range small and controlled so your ribs stay down, pelvis stays level, and your body remains in one long line from head to heels.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Deltoid - Anterior, Gluteus Maximus, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Other
- Muscle Location: Stomach
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Body Saw Plank Exercise
‘- Set two sliders or a towel under your toes on a smooth floor; set up in a forearm plank with elbows stacked under shoulders.
– Press forearms into the floor and gently “reach” through the elbows to keep the shoulder blades slightly protracted.
– Align head-to-heels in a straight line; keep a neutral spine with ribs down, glutes and quads engaged, and feet hip-width.
– Brace your midsection; keep your gaze between your hands to avoid neck extension.
– Without bending at the hips, push through your forearms to slide your body backward a few inches; do not let the low back arch.
– Pull your body forward to return, finishing with shoulders directly over elbows; keep the pelvis level throughout.
– Use a smooth, controlled tempo; limit range to what you can do without sagging or piking.
– To finish, lower your knees to the floor before standing up.
– Avoid: hips dropping or lifting, shrugging the shoulders toward ears, or holding your breath.
Body Saw Plank Tips
‘- Set sliders or a towel under your toes and place your elbows stacked directly under your shoulders.
– Press your forearms into the floor and gently “reach” through your elbows to keep your shoulder blades slightly protracted.
– Keep your body in a straight line from head to heels with a neutral spine and ribs down.
– Engage your glutes and quads and keep your feet about hip-width apart.
– Brace your midsection and keep your gaze between your hands to avoid extending your neck.
– Push through your forearms to slide your body backward a few inches without bending at the hips or letting your low back arch.
– Pull your body forward until your shoulders are directly over your elbows, keeping your pelvis level.
– Use a smooth, controlled tempo and limit the range of motion to what you can do without your hips sagging or piking.
– To finish, lower your knees to the floor before standing, and avoid letting your hips drop or lift, shrugging your shoulders, or holding your breath.
Body Saw Plank Beginner Introduction
The Body Saw Plank is a moving version of a standard forearm plank, usually done with the feet on a surface that lets them glide. Instead of staying still, the whole body shifts slightly back and forward as one piece, which lengthens the distance between the elbows and feet and ramps up the challenge on the midsection. The abs and side abs handle most of the effort, while the glutes, front thighs, shoulders, and chest contribute to holding a straight, stable posture and stopping the lower back from sagging.
This exercise highlights tension through the center of the body, steady alignment, and smooth motion rather than big, dramatic swings. A controlled Body Saw shows a quiet torso, level hips, and a straight line from head down through the heels, even as the body glides. Breathing stays regular instead of being held, and the neck follows the rest of the spine rather than tipping back. Because it builds on basic plank strength, it often suits people who already feel confident in a still forearm plank and want a more demanding core challenge.