Body Saw Plank — how to, muscles worked, alternatives

How to do the Body Saw Plank

Start face down, resting on your forearms with elbows beneath shoulders.
Lift onto your toes so your body forms one straight line.
Rock back until your shoulders move behind your elbows.
Rock forward until your shoulders move in front of your elbows.

Full technique — 8 steps

Set up face down with forearms on the floor and elbows directly under shoulders.
Extend your legs behind you with feet together and rest on your toes.
Lift your body so shoulders, hips, knees, and ankles form one straight line.
Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
Push through your forearms to rock your body back until your shoulders move behind your elbows.
Pull with your forearms to rock forward until your shoulders move in front of your elbows.
Keep your forearms in place and move your whole body as one unit.
Stop before your lower back arches or your hips sag toward the floor.

Common mistakes

Letting the lower back arch
Piking the hips too high
Shrugging shoulders toward ears
Swinging the torso with momentum
Sliding the forearms instead of the body

Form cues

Keep ribs down
Squeeze glutes hard
Torso and hips move together
Push forearms through floor
Keep hips level

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Ab Wheel Pass Crunch 30% of bodyweight
Easier Ab Wheel Half Rollout 40% of bodyweight
This exercise Body Saw Plank 60% of bodyweight
Harder Dip Station Leg Raise 70% of bodyweight
Harder Standing Ab Wheel Rollout 120% of bodyweight

Too hard for now? Start with the Ab Wheel Half Rollout.

Quick answers

What muscles does the Body Saw Plank work?

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 4/10.

When should I do the Body Saw Plank in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

How many sets and reps of the Body Saw Plank?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Body Saw Plank?

Suspension trainer: Supine Suspension Trainer Knee Tuck, Suspension Trainer Mountain Climbers. Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch.