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Body Saw

The dynamic plank evolution — transforms static anti-extension into a moving challenge that builds elite trunk control and shoulder stability

⚡ Quick Reference​

AspectDetails
PatternCore - Anti-Extension
Primary MusclesCore, Rectus Abdominis
Secondary MusclesObliques, Transverse Abdominis
StabilizersShoulders, Lats, Serratus Anterior
EquipmentSliders, towels, or gliding discs
Difficulty⭐⭐ Intermediate
Priority🟡 Supplemental

Movement Summary​

🎯 Setup​

Starting Position​

  1. Slider placement: Place sliders/towels under your feet
    • Feet hip-width apart on sliders
    • Toes down on sliders
  2. Plank position: Standard forearm plank
    • Forearms on ground, elbows under shoulders
    • Body in straight line from head to heels
  3. Core engagement: Maximum brace before movement
    • Ribs down, glutes squeezed
    • Posterior pelvic tilt
  4. Weight distribution: More weight on forearms than feet
  5. Test: Small slide backward/forward to ensure sliders glide smoothly

Equipment Setup​

EquipmentOptionNotes
SlidersCommercial gliding discs$10-20, most reliable
Furniture SlidersHardware store slidersCheap, works great on carpet or hardwood
TowelsHand towelsFree, works on smooth floors only
Paper PlatesDisposable platesBudget option, works on carpet
SocksJust socksWorks on smooth floors, least stable

Space Requirements​

RequirementMeasurementNotes
Forward/back clearance3-4 feetSliding distance
SurfaceSmooth floor or carpetMust allow sliding
Mat for forearmsOptionalElbow comfort
Setup Cue

"Lock yourself into a plank like your life depends on it, then prepare to slide — don't let your hips sag an inch"

🔄 Execution​

The Movement​

What's happening: Establishing rock-solid plank before sliding

  1. Forearm plank position, feet on sliders
  2. Body in perfect straight line
  3. Core maximally braced — ribs down
  4. Glutes squeezed hard
  5. Breathing: Deep breath, brace core

Tempo: Take time to create tension

Feel: Same as standard plank — full-body tension

Key Cues​

Primary Cues
  • "Push the ground away with your forearms" — activates shoulders, prevents sinking
  • "Slide like a saw blade, not a seesaw" — body moves as rigid unit, not hips up/down
  • "Ribs to hips, ribs to hips" — maintains anti-extension brace
  • "Pull yourself forward with your abs" — proper return mechanics

Tempo Guide​

GoalTempoExample
Strength3-1-2-13s slide back, 1s pause, 2s pull forward, 1s reset
Hypertrophy2-1-2-02s slide back, 1s pause, 2s pull forward, continuous
Endurance1-0-1-01s slide back, no pause, 1s pull forward, continuous

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Rectus AbdominisResists spinal extension under dynamic leverage█████████░ 85%
Transverse AbdominisDeep core stability, intra-abdominal pressure█████████░ 90%

Secondary Muscles​

MuscleActionActivation
ObliquesResist lateral flexion, assist anti-extension███████░░░ 70%
Hip FlexorsMaintain body position as leverage changes██████░░░░ 55%

Stabilizers​

MuscleRole
Latissimus DorsiPull body forward, control backward slide
Shoulders/Anterior DeltoidsSupport body as leverage changes dramatically
Serratus AnteriorScapular control, prevent winging as shoulders move ahead of elbows
GlutesPrevent hip drop, maintain alignment
Why This Exercise Is Superior to Static Plank

The body saw adds dynamic leverage change to the plank. As you slide backward, your shoulders move ahead of your elbows, creating a longer lever arm. This dramatically increases the anti-extension demand beyond a static plank while adding a pulling component on the return. EMG studies show higher core activation than standard planks.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hips saggingLower back arches as you slide backDefeats purpose, risks lower backShorter range, squeeze glutes harder
Hips piking upHips rise to make easierReduces core demandKeep body flat, reduce range
Pushing with toesUsing feet to push back, not slidingDefeats sliding purposeThink "body drifts back" passively
Not pulling with coreUsing momentum on returnReduces effectivenessActively pull with abs and lats
Too much rangeSliding so far form breaksLoses neutral spineShorten range — quality over distance
Shoulders shruggingTraps elevateWasted energy, poor position"Shoulders away from ears"
Most Common Error

Hips sagging as you slide backward — the increased leverage makes it much harder to maintain neutral spine. The moment your hips start to sag, you've gone too far. Start with 6-inch slides and build range gradually over weeks.

Self-Check Checklist​

  • Body maintains straight plank line throughout
  • Hips don't sag OR pike up during movement
  • Shoulders push actively into ground
  • Glutes remain squeezed throughout
  • Breathing continuously, not holding breath
  • Pulling forward with core, not pushing with toes
  • No pain in shoulders or lower back

🔀 Variations​

By Difficulty​

VariationChangeWhy
Body Saw from KneesKnees on ground instead of feetReduces leverage significantly
Short-Range Body SawOnly slide 3-6 inchesBuild pattern and strength
PlankNo movement, static holdBuild foundational stability first

Equipment Variations​

EquipmentSliding SurfaceDifficulty
Sliders on hardwoodSmooth slideStandard
Towels on hardwoodSmooth slideStandard
Sliders on carpetMore frictionEasier (more resistance)
Socks on hardwoodVery slipperyHarder (less control)

Special Technique: Single-Leg Body Saw​

For anti-rotation challenge:

  1. Standard body saw setup
  2. Lift one foot off ground
  3. Perform body saw on single leg
  4. Resist hip rotation — keep hips square
  5. Switch legs halfway through set

Prerequisites: Can perform 15+ perfect standard body saws

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestTempoRIR
Strength4-58-1290-120sSlow eccentric2-3
Hypertrophy3-410-1560-90sControlled2-3
Endurance3-415-2045-60sModerate3-4

Workout Placement​

Program TypePlacementRationale
Strength-focusedEnd of workoutAfter main lifts, core finisher
Core-focusedMiddleBetween exercises
Full-bodyEndCore finisher
Upper body dayMiddle or endComplements pressing/pulling

Frequency​

Training LevelFrequencyVolume Per Session
New to exercise2x/week3 sets x 8-10 reps, short range
Intermediate2-3x/week3-4 sets x 10-12 reps
Advanced2-4x/week3-4 sets x 12-15 reps, longer range

Progression Scheme​

Progressive Overload

Progression priority:

  1. Master the pattern — 3x10 reps with 6-inch range, perfect form
  2. Increase range — Gradually slide farther (add 2 inches every 2-3 sessions)
  3. Increase reps — Build to 12-15 reps per set
  4. Add challenge — Tempo, pauses, single-leg, or weighted vest

Once you master 3x15 reps with 18+ inch range, progress to Ab Wheel Rollout.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
PlankBuild static anti-extension first
Short-Range Body SawLearning the pattern
Body Saw from KneesSignificantly reduce difficulty

Progressions (Harder)​

ExerciseWhen ReadyLink
Long-Range Body Saw (18+ inches)Mastered 12-inch range
Single-Leg Body SawNeed anti-rotation challenge
Ab Wheel RolloutWant even more challenge
Weighted Body SawExhausted bodyweight progressions

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceGood For
PlankStatic, easierBuilding foundation
Ab Wheel RolloutMore difficult, different patternAdvanced progressions
Plank WalkoutStanding start, dynamicBodyweight progression
TRX FalloutSuspension trainerEquipment variation

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back pain (chronic)Extension may aggravateUse Plank or Dead Bug instead
Shoulder impingementChanging leverage stresses shoulderShorter range, avoid if painful
Elbow painPressure on forearmsUse high plank position (hands) instead
PregnancyProne position + abdominal pressureAvoid entirely after 1st trimester
Disc issuesSpinal loading under leverageConsult physician, likely avoid
Stop Immediately If
  • Sharp pain in lower back (not muscle burn)
  • Shoulder or elbow pain
  • Inability to maintain neutral spine
  • Hips sagging uncontrollably
  • Any radiating pain

Safe Execution​

Best practices for body saw safety:

  1. Master plank first: Can hold 60s+ plank before attempting body saw
  2. Start with short range: 4-6 inch slides initially
  3. Progress slowly: Add 1-2 inches to range every 2-3 sessions
  4. Quality over distance: Perfect 6-inch slide beats sloppy 18-inch slide
  5. Stop when form breaks: The moment hips sag, end the set

Surface Safety​

Surface ComboSafety LevelNotes
Sliders on hardwood✅ SafeControlled, predictable slide
Towels on hardwood✅ SafeControlled, may bunch up
Socks on smooth floor⚠️ CautionVery slippery, easy to lose control
Sliders on carpet✅ SafeMore friction, slightly easier

Pregnancy Modifications​

TrimesterRecommendation
1stLikely okay if already doing it, monitor comfort
2ndDiscontinue prone core work
3rdUse standing core work — Pallof Press

🦴 Joints Involved​

JointActionROM RequiredStress Level
SpineResist extension (anti-extension)0° (neutral maintained)🟡 Moderate-High
ShoulderDynamic flexion 90-120°Flexion through range🟡 Moderate-High
HipNeutral maintenance0° maintained🟢 Low
ElbowFlexion ~90° maintained90°🟢 Low-Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder120° flexionOverhead reach with neutral spineShorten range, shoulder mobility work
Thoracic SpineNeutral positionCan maintain without lumbar compensationT-spine mobility drills
HipNeutral positionCan maintain plank without hip flexor tightnessHip flexor stretches
Joint Health Note

The shoulder joint experiences changing loads as you slide backward and forward. This exercise is safe when the range is appropriate, but excessive range with poor control can stress the shoulder. Build range gradually.

❓ Common Questions​

How far should I slide backward?

As far as you can while maintaining perfect plank alignment. Beginners: 4-6 inches. Intermediate: 10-12 inches. Advanced: 15-18+ inches. The moment your hips sag or pike, you've gone too far. Distance is not the goal — control is.

What if I don't have sliders?

Many household options:

  • Furniture sliders from hardware store (cheap, effective)
  • Hand towels on smooth floors
  • Paper plates on carpet
  • Socks on smooth floors (least stable)
  • Commercial gliding discs ($10-20, best option)

All work fine. Choose what's available.

Should I push backward with my toes or let my body drift?

Let your body drift backward — you're not actively pushing with your toes. The movement comes from allowing your body to slide while maintaining plank position. On the return, actively pull with your core and lats, not push with toes.

I feel this more in my shoulders than my core — why?

Somewhat normal, especially when learning. Your shoulders DO work harder as leverage increases. However:

  • Ensure you're squeezing glutes hard — shifts emphasis to core
  • Push floor away with forearms actively
  • Pull back with abs, not just sliding
  • You may have weak core relative to shoulders — keep training
How is this different from a plank?

Body saw is a dynamic plank. The sliding adds:

  1. Changing leverage — As you slide back, shoulders move ahead of elbows, dramatically increasing difficulty
  2. Pulling component — Returning forward requires active core and lat engagement
  3. Greater activation — Studies show higher core muscle activation than static planks

Think of it as bridging the gap between plank and ab wheel rollout.

When should I progress from body saw to ab wheel rollout?

When you can perform 3 sets of 15 reps with 15-18 inch range and perfect form (zero hip sag). At that point, you're ready for the ab wheel challenge.

📚 Sources​

Biomechanics & Muscle Activation:

  • McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
  • Schoenfeld, B.J. et al. (2018). Core muscle activation in dynamic exercises — Tier A
  • Contreras, B. (2013). EMG analysis of plank variations — Tier B
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Contreras, B. (2013). Bodyweight Strength Training Anatomy — Tier B

Technique & Safety:

  • McGill, S.M. (2015). Ultimate Back Fitness and Performance — Tier B
  • Boyle, M. (2016). New Functional Training for Sports — Tier C
  • Cressey, E. Core Training Articles — Tier C
For Mo

When to recommend this exercise:

  • User has mastered planks (60s+ perfect form) and wants progression
  • User needs bridge between plank and ab wheel rollout
  • User wants dynamic anti-extension work
  • User has access to sliders or smooth floor
  • User finds planks too easy but ab wheel too hard

Who should NOT do this exercise:

  • Cannot hold 45s+ plank with perfect form → Master Plank first
  • Chronic low back pain or disc issues → Suggest Dead Bug or Plank
  • Pregnant (any trimester) → Suggest standing core work
  • Acute shoulder injury → Suggest Dead Bug
  • Severe elbow pain on forearms → Try high plank variation or different exercise

Key coaching cues to emphasize:

  1. "Push the ground away with your forearms"
  2. "Slide like a saw blade, not a seesaw"
  3. "Ribs to hips — don't let your back arch"
  4. "Pull yourself forward with your abs, not your toes"

Common issues to watch for in user feedback:

  • "My hips sag when I slide back" → Normal challenge; shorten range significantly
  • "I feel it all in my shoulders" → Cue glute squeeze and active forearm push; some shoulder work is normal
  • "It's too easy" → Increase range, add tempo, or progress to ab wheel
  • "The sliders don't slide well" → Wrong surface combo; suggest alternatives

Programming guidance:

  • Pair with: Compound lifts, upper body work, other core exercises
  • Avoid same day as: Heavy overhead work if shoulders are fatigued
  • Typical frequency: 2-3x per week
  • Best placement: Middle or end of workout

Progression signals:

  • Ready to progress when: 3x15 reps with 15+ inch range, perfect form
  • Regress if: Hips sagging, cannot control slide, shoulder pain
  • Next progression: Ab Wheel Rollout

Alternative recommendations based on feedback:

  • "Too hard" → Shorten range dramatically (4-6 inches) or regress to Plank
  • "Too easy" → Increase range, add pause, single-leg variation, or Ab Wheel Rollout
  • "Hurts my back" → Plank or Dead Bug — better starting point
  • "No sliders available" → Plank Walkout or Ab Wheel Rollout
  • "Hurts elbows" → Try high plank position (hands instead of forearms)

Last updated: December 2024