Saw

Saw Exercise Description

The Saw is a Pilates mat exercise that blends controlled spinal rotation with forward flexion to create a focused stretch for the hamstrings and thoracolumbar fascia while training trunk control. Performed in a seated, legs-straight position, it teaches you to rotate from the thoracic spine, keep the pelvis stable, and reach with length rather than collapse. Primary movers are the obliques (axial rotation) with the spinal extensors and deep abdominals providing segmental control; the posterior thigh experiences a sustained stretch as you reach. It’s useful for practicing scapular control (shoulders down, arms long) and dissociating torso rotation from leg movement. If hamstring tightness limits an upright pelvis, elevate the hips on a cushion or slightly bend the knees to maintain a tall starting posture.

Muscle Groups: Hamstrings
Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Assisting Muscles: Longissimus
Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Lower Body
Body Parts: Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Hip Extensors, Knee Flexors
Joint Involvement: Multi-joint
Muscle Location: Inner Hamstring, Outer Hamstring
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Saw Exercise

‘- Sit tall with legs extended slightly wider than hips, heels on the floor, feet flexed (toes toward shins).
– Stack ribs over pelvis; lightly draw the abdominal wall inward. Arms out to a T at shoulder height, shoulders relaxed.
– Keep both sit bones heavy; soften knees if your pelvis tucks under.
– Inhale to grow taller, then rotate the torso to the right from the mid/upper back; keep knees and toes pointing up.
– Exhale: hinge subtly at the hips, then flex the spine forward, reaching the left hand toward the outside of the right foot (past the little toe). Right arm reaches back in line with the shoulder.
– Keep the neck long; let the head follow the spine without jutting the chin.
– Reach from the trunk, not by rounding the shoulders; avoid shifting or lifting the back hip.
– Inhale to articulate the spine back to upright while maintaining the rotation.
– Exhale to return to center.
– Repeat to the left, keeping range controlled and movement smooth.

Saw Tips

‘- Sit tall with legs extended slightly wider than hips, heels grounded and feet flexed (toes toward shins).
– Stack your ribs directly over your pelvis and gently draw the abdominal wall inward before you move.
– Keep both sit bones heavy on the floor; soften your knees if your pelvis starts to tuck under.
– As you inhale, think of growing taller to prepare, then rotate from the mid/upper back rather than the hips.
– Keep knees and toes pointing straight up while you rotate to prevent the legs from turning with the torso.
– On the exhale, hinge subtly at the hips first, then flex the spine forward as you reach.
– Reach the front arm toward the outside of the opposite foot (past the little toe) while the back arm reaches in line with its shoulder.
– Keep your neck long and let the head follow the curve of the spine without jutting the chin.
– Reach from the trunk rather than by rounding or collapsing the shoulders.
– Avoid shifting or lifting the back hip as you rotate and reach so the pelvis stays stable.
– Inhale to articulate the spine back up to tall while staying in rotation, then exhale to return to center with smooth, controlled motion.

Saw Beginner Introduction

The Saw is a Pilates mat exercise done in an upright seated position with the legs long on the floor. It combines a controlled twist of the spine with a forward curling motion, creating a deliberate stretch through the back of the thighs and along the middle and lower back. The move highlights smooth, flowing rotation from the upper spine while the hips stay rooted, so the turn comes from the ribs rather than the legs.

This exercise emphasizes coordination between side abs, deep abs, and the back muscles to guide the spine through a precise, segment-by-segment motion. It also brings attention to shoulder placement, with the arms reaching in opposite directions to lengthen through the upper body without hunching. Many people notice a sustained stretch behind the legs as the front hand reaches past the little toe, while the opposite arm extends behind in line with the shoulder. When the back of the thighs feels tight in the starting shape, a small cushion under the hips or a gentle bend in the knees is sometimes used to support a tall, comfortable posture.