Body Saw Plank

Body Saw Plank


The body saw plank is a core exercise that involves holding a plank position while moving your body forward and backward in a sawing motion. This exercise targets the abs, obliques, and lower back muscles.

Muscle Group

Equipment Required

Body Saw Plank Instructions

  1. Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
  2. Engage your core and glutes to maintain the plank position.
  3. Shift your body forward by pushing your forearms into the ground and moving your shoulders slightly past your elbows.
  4. Hold this position for a few seconds, then shift your body back to the starting plank position.
  5. Repeat the forward and backward movement for the desired number of repetitions.

Body Saw Plank Form & Visual

Body Saw Plank

Body Saw Plank Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves stability and balance
  • Increases shoulder and upper body strength
  • Engages the glutes and hamstrings for a full body workout
  • Can be modified for different fitness levels and abilities

Body Saw Plank Muscles Worked

  • Rectus Abdominis
  • Transverse Abdominis
  • Obliques
  • Erector Spinae
  • Glutes
  • Quadriceps

Body Saw Plank Variations & Alternatives

  • Body Saw Plank with Feet on Sliders
  • Body Saw Plank with Forearms on Swiss Ball
  • Body Saw Plank with Feet Elevated on Bench
  • Body Saw Plank with Alternating Knee Tucks