How to do the Body Saw
Step by step
- Set up in a forearm plank with your feet on sliders or a towel.
- Brace your core and keep your body in a straight line from head to heels.
- Push back through your forearms so your whole body slides a few inches backward.
- Then pull forward to slide back to the starting plank position.
- Keep the sawing motion small, smooth, and controlled.
The thing people get wrong
Keep your hips level and body rigid the whole time. If your lower back sags as you slide back, shorten the range.
Coaching cue
Drive the slide from your forearms so your shoulders, hips, and heels move as one piece.
Make it easier or harder
- Easier: Hold a still forearm plank, or slide only a couple of inches.
- Harder: Slide farther back and pause a second at the far end.
Muscles worked
- Primary: Core
- Secondary: Front delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.