Body Saw
A forearm plank with the feet on sliders that rocks the body forward and back, lengthening the lever. It is a demanding anti-extension progression of the plank.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Serratus Anterior
- Lats (Latissimus Dorsi)
- Front Delts
- Sets
- 3
- Reps
- 8–12
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a forearm plank with your feet on sliders or a towel on a smooth floor.
Brace your abs and squeeze your glutes to hold a straight line.
Push through your forearms to slide your body backward a few inches, moving your elbows ahead of your head.
Pull back to the start position with your elbows under your shoulders.
Repeat for reps, keeping the hips level throughout.
Breathing: Breathe steadily, exhaling as you pull back to the start.
Coaching tips
Move from the shoulders
Only go as far as you can hold a flat back
Ribs down
Common mistakes
Letting the lower back sag as you shift back
Piking the hips to move
Going too far too soon
Safety notes
Stop the backward slide before your lower back starts to arch.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.