Body Saw
A plank that keeps getting longer — the lever grows and the core has to keep up.
Setup
- Forearm plank with the feet on sliders or a towel.
- Ribs down, hips locked to the ribcage.
How To Do It
- Push back from the forearms so the whole body slides away from the hands.
- Go only as far as you can hold the hips level.
- Pull back to the start without letting the hips sag.
Breathing
Exhale on the push back.
Common Mistakes
- Letting the hips drop as the body extends — that is the range limit, not the floor.
- Bending at the hips to make the slide easier.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
This movement trains the abs, core, shoulders through a controlled range under load. Progressive tension over time is what produces adaptation — not novelty.
Where It Fits in a Program
A plank that keeps getting longer — the lever grows and the core has to keep up. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. This is an appropriate entry point. Learn the movement with a load you can control for every rep before adding weight — technique acquired early is technique you keep.
Progressing and Regressing It
To progress the body saw: add load in the smallest increment available, or slow the eccentric to three seconds. To regress it: reduce range to what you can control cleanly, or use a supported version of the same pattern. Change one variable at a time or you learn nothing about which change worked.
Equipment and Substitutions
This version uses sliders or a towel. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Ab Wheel Rollout — Abs, Lats, Shoulders
- V-Up — Abs, Hip Flexors
- Kneeling Cable Crunch — Abs
- Hanging Knee Raise — Abs, Hip Flexors, Grip
- Toes-to-Bar — Abs, Lats, Grip
- Hollow Body Hold — Abs, Deep Core
- Battle Ropes — Shoulders, Core, Conditioning
- Hanging Leg Raise — Abs, Hip Flexors
Common Questions
What muscles does the body saw work?
The body saw primarily trains the abs, core, shoulders. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
For strength, three to five sets of three to six reps. For size, three to four sets of eight to twelve. For skill or capacity work, keep the reps well short of failure and repeat the quality rather than chasing the number.
What are the most common body saw mistakes?
Most often: letting the hips drop as the body extends; bending at the hips to make the slide easier. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Do I need sliders or a towel to do this?
This version uses sliders or a towel. If you don't have that, use another exercise that trains the abs, core, shoulders through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The body saw loads the lower back and shoulder directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.