Primary
Core
Secondary
Shoulders, Lats
Equipment
Sliders
Difficulty
Intermediate
Type
Isometric
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MySetPlan shows you when to use Body Saw, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
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Start in forearm plank with feet on sliders.
Engage your core for optimal results.
Push your body backward.
Slide back as far as you can control.
Pull back to starting position.
Keep your back flat throughout.
Very challenging core exercise.
The further you go, the harder.
Keep core tight for optimal results.
Don't let back sag for optimal results.
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.
Back sagging - this is a common issue that reduces exercise effectiveness.
Changing your back position during the Body Saw can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
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.
Losing your brace during the Body Saw can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Intermediate to advanced for optimal results.
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.
MySetPlan places Body Saw inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Body Saw — and builds them into a monthly program. Every set, every rep, planned out.
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Body Saw
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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.