Plank Body Saw
The Plank Body Saw is an intermediate core exercise that intensifies the standard plank by adding a dynamic rocking motion. By sliding your body backward and forward, you increase the lever arm on your torso, challenging your deep abdominals to maintain spinal stability against greater resistance.
This exercise places significant demand on the lumbar spine if core fatigue sets in. The AI monitors your recent training volume and recovery metrics like HRV to determine if your core is fresh enough for this anti-extension movement. If you've logged lower back sensitivity in the past, the app can detect when intensity or duration might be too high and suggest safer regressions like the Dead Bug to protect your spine while still training the target muscles.
Form Cues
- Start in a forearm plank with feet on sliders or a towel
- Squeeze your glutes and brace your abs like you're about to be punched
- Push your body backward by extending through your shoulders
- Pull your body forward to the start position using your lats
- Maintain a flat back and neutral neck throughout the slide
- Don't let your hips sag toward the floor as you slide back
- Don't pike your hips up into the air to pull yourself forward
- Don't slide back further than you can control with perfect form
- Don't hold your breath; exhale as you return to the start
Common Mistakes
- Arching the lower back (lumbar hyperextension)
- Range of motion exceeding core strength
- Looking down at feet instead of keeping neck neutral
- Using momentum instead of controlled muscle tension
Muscles Worked
This exercise is a powerhouse for the anterior core, specifically targeting the transverse abdominis and rectus abdominis by forcing them to resist spinal extension as the body lengthens. It also heavily recruits the anterior deltoids and serratus anterior to control the movement, while the glutes work isometrically to stabilize the pelvis.
Primary
Secondary
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