Body Saw Plank

Muscles worked

Setup

1. Start in a standard forearm plank position with elbows directly under your shoulders and forearms parallel.
2. Place your feet hip-width apart, balancing on the balls of your feet.
3. Engage your glutes and quadriceps to create a rigid, straight line from your head to your heels.
4. Tuck your pelvis slightly (posterior pelvic tilt) to fully engage the lower abdominals and protect the lower back.

How to do it

1. Inhale and slowly shift your entire body backward by pushing through your forearms and pivoting on your toes.
2. Move backward only as far as you can maintain a perfectly flat back without your hips sagging toward the floor.
3. Exhale and pull your body forward using your shoulders and core until your chin is over your hands.
4. Maintain a slow, controlled tempo, taking approximately 2 seconds for each direction of the 'sawing' motion.

Form checklist

• Keep your hips level with your shoulders; do not let the lower back arch or the hips pike upward.
• Maintain constant tension in the glutes and quads to keep the legs locked.
• Keep your gaze fixed on the floor between your forearms to maintain a neutral neck.
• Ensure the movement is driven by the shoulders and ankles, not by bending at the waist.

Pro tips

• Focus on 'pulling' the floor toward your toes with your elbows during the forward phase to maximize lat and upper abdominal recruitment.
• Think of your body as a solid, unmoving plank of wood where the only moving hinges are the shoulder joints.

Make it harder

• Perform the exercise with your feet on sliders or a towel on a smooth surface to significantly increase the range of motion.
• Add a 2-3 second pause at the furthest point of the backward shift to maximize time under tension.

Frequently asked

What muscles does the body saw plank work?

The body saw plank primarily targets the abs, lats, and obliques, and also works the adductors, calves, erector spinae, glutes, hamstrings, hip flexors, quadriceps, and tibialis as secondary muscles.

What equipment do you need for the body saw plank?

The body saw plank requires no equipment — just your body weight.

Is the body saw plank good for beginners?

The body saw plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• Elevated Lunge T Spine RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• InchwormIntermediate · abs, hamstrings, obliques, pectorals, and trapezius
• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals