Overview
How to do it
- 1
Set up in a forearm plank with your elbows stacked under your shoulders, feet together, and your core braced.
- 2
Hold a straight line from your head to your heels.
- 3
Drive your body forward so your shoulders move in front of your elbows while keeping your core tight.
- 4
Glide back until your shoulders are just behind your elbows, and do not allow your hips to drop.
- 5
Keep alternating forward and backward in a controlled way for 30–60 seconds, with tension through your entire body.
Form tips & common mistakes
Squeeze your glutes and abs so your hips stay lifted.
Use small, controlled motions. Avoid excessive swaying.
Keep a neutral spine and your head aligned with your body.
Press through your toes to start the sawing motion.
Prioritize clean reps over speed or extra range of motion.
Benefits
Increases Core Strength: Makes the abdominals and deep core muscles resist movement dynamically.
Enhances Anti-Extension Control: Trains the body to keep a rigid spine under shifting load.
Improves Shoulder Stability: Builds scapular control and endurance in the shoulder girdle.
Strengthens Deep Stabilizers: Works the transverse abdominis and obliques more intensely than static planks.
Boosts Athletic Performance: Helpful in sports that demand postural endurance, such as running, rowing, or combat sports.
Low-Impact, High Activation: Joint-friendly when done properly, yet very demanding for the muscles.
Minimal Equipment Required: You can perform it with a towel, sliders, socks, or furniture gliders for smooth movement.
Muscles worked
Rectus abdominis، Transverse abdominis، Obliques، Deltoids، Pectoralis Major، Erector spinae، Glutes، Quads، Hamstring، Calves
Alternatives & variations
Frequently asked questions
What’s the difference between a plank and a body saw?
A plank is static. The body saw adds motion, increasing intensity and core engagement through movement.
What can I use if I don’t have sliders?
Use socks on hardwood, towels on tile, or paper plates on carpet for frictionless movement.
Is this safe for lower back pain?
Only if your form is strict. Avoid it if you can’t maintain a neutral spine or feel discomfort in the lumbar area.
How often should I do body saw planks?
2–3 times a week is ideal for core development, especially as a complement to your other training.
Can I use it in a fat-loss routine?
Yes, it’s excellent for metabolic conditioning when combined with other bodyweight or core drills.