Body Saw Plank
Description
The body saw plank holds a forearm plank and rocks the body forward and backward using your toes. The rocking motion continuously changes the leverage angle, making it significantly harder than a static plank as the body extends further with each forward rock.
Equipment Required
Body Saw Plank Instructions
- Get into a forearm plank position. Toes on the floor or on sliders.
- Brace your core hard.
- Rock your body forward by pushing through your toes — shoulders move past your elbows.
- Rock backward — shoulders move behind your elbows.
- Continue the rocking motion for the desired reps or time.
- The forward position is the hardest — shoulders far past elbows.
- Maintain a flat back throughout — no sagging or piking.
- Aim for 10 to 15 rocks or 30 to 45 seconds.
Body Saw Plank Form & Visual
Body Saw Plank Benefits
- Significantly harder than static planks
- Dynamic anti-extension challenge
- Continuously changing leverage makes it demanding
- No equipment needed (sliders optional)
- Excellent plank progression
- Builds advanced core stability
Body Saw Plank Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques
- Anterior deltoid (support)
- Serratus anterior
Body Saw Plank Variations & Alternatives
- Standard Plank (static)
- Long Lever Plank
- Ab Wheel Rollout
- Slider Body Saw
- TRX Body Saw
