Body Saw
Primary
Core
Secondary
Shoulders, Lats
Equipment
Sliders
Difficulty
Intermediate
Type
Isometric
Body Saw
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The body saw is an advanced plank variation where you slide your body forward and back while maintaining a forearm plank on sliders. Moving away from your elbows increases the lever arm, dramatically increasing core demand. This creates progressive overload without added weight.
When to use it
Use for advanced core training.
Who it's for
Intermediate to advanced for optimal results.
Start in a forearm plank with feet on sliders. Push backward through your forearms, sliding your body away from your elbows. Only go as far as you can control without your lower back sagging. Pull back to start and repeat.
Body Saw — targeted muscles
Also targets: Shoulders,
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How do you perform the Body Saw?
- 1
Start in forearm plank with feet on sliders.
- 2
Engage your core for optimal results.
- 3
Push your body backward.
- 4
Slide back as far as you can control.
- 5
Pull back to starting position.
- 6
Keep your back flat throughout.
What are the best tips for the Body Saw?
Very challenging core exercise.
The further you go, the harder.
Keep core tight for optimal results.
Don't let back sag for optimal results.
When to Use the Body Saw
Use body saws when standard planks are too easy and you want progressive challenge without equipment. They are excellent for building toward ab wheel rollouts and work well as a finishing core exercise.
Common Body Saw mistakes
Back sagging - this is a common issue that reduces exercise effectiveness.
A compromised back position during the Body Saw puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Going too far - this is a common issue that reduces exercise effectiveness.
Isometric holds like the Body Saw build strength at specific joint angles. This mistake changes the angle and reduces how hard your Rectus abdominis has to work. Lock into position and hold it.
Losing core engagement.
Without core engagement during the Body Saw, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Body Saw — who it's best for
Intermediate to advanced for optimal results.
How to Program the Body Saw
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 60-90s.
What are good alternatives to the Body Saw?
Other Variations
- Stability Ball Body Saw
- Ab Wheel Body Saw
Frequently Asked Questions About the Body Saw
The Body Saw primarily targets the Rectus abdominis, Transverse abdominis, making it an effective exercise for core development. Secondary muscles worked during the Body Saw include Shoulders, Lats, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
The Body Saw is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Body Saw, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Body Saw typically requires a sliders, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Body Saw include: Ab Wheel Rollout, Plank. These exercises target similar muscle groups as the Body Saw and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep back flat.
- Don't overextend.