Suspension Body Saw
- Target muscle
- Deltoid Anterior, Rectus Abdominis
- Synergist muscles
- Latissimus Dorsi, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Suspension
- Body part
- Waist
- Type
- Strength
The Suspension Body Saw is a core stability exercise performed with feet in suspension trainer straps. It challenges the rectus abdominis and deltoid anterior through dynamic forearm plank movement, while the latissimus dorsi, pectoralis major clavicular head, and serratus anterior work to stabilize the shoulders and torso. It is well suited for building anti-extension core strength.
How to do the Suspension Body Saw
- 1Set the suspension trainer straps to a low position, approximately six to twelve inches from the floor.
- 2Kneel facing away from the anchor point and place both feet into the foot cradles, instep facing down.
- 3Walk your hands forward and lower onto your forearms, forming a straight line from head to heels.
- 4Brace your core, squeeze your glutes, and maintain a neutral spine before you begin moving.
- 5Press your forearms into the floor and push your body backward, sliding your hips away from the anchor point until you feel your core fully engaged.
- 6Pause briefly at the end range, then pull your forearms toward you to return your body to the starting plank position.
- 7Repeat the backward-and-forward saw motion for the target number of repetitions, keeping your hips level throughout.
- 8To finish, walk your hands back toward the anchor, remove your feet from the straps, and lower your knees to the floor.
Form tips
- Keep your elbows directly under your shoulders at the starting position to maintain a stable base.
- Think about pulling your ribs toward your pelvis to engage the rectus abdominis rather than holding tension passively.
- Control the speed in both directions — a slow, deliberate return builds more core strength than a fast rebound.
- Shorten the range of motion if your lower back begins to arch; a smaller saw with good form is more effective than a large one with poor spinal position.
Common mistakes
- Allowing the hips to sag during the saw: a sagging pelvis shifts load from the core to the lower back, increasing injury risk.
- Hiking the hips too high: an elevated pelvis reduces anterior core demand and turns the exercise into a partial pike rather than a body saw.
- Holding the breath: breath holding spikes intra-abdominal pressure and reduces endurance; exhale as you push back and inhale as you return.
- Letting the elbows flare wide: wide elbows reduce shoulder stability and place uneven stress on the deltoid anterior and serratus anterior.
- Using momentum to complete the repetition: swinging the body through the range bypasses the muscles that should be working and reduces control.
Frequently asked questions
What muscles does the Suspension Body Saw work?
The primary muscles are the rectus abdominis and deltoid anterior. The latissimus dorsi, pectoralis major clavicular head, and serratus anterior act as synergists, stabilizing the shoulders and rib cage throughout the movement.
How is the Suspension Body Saw different from a regular plank?
A standard plank is an isometric hold, while the body saw adds a dynamic pushing-and-pulling component. The backward travel increases the anti-extension demand on the core and places greater challenge on the shoulder stabilizers compared with a static plank.
How should the straps be set up for this exercise?
Position the foot cradles so they hang roughly six to twelve inches above the floor. Lower straps increase instability and difficulty; higher straps reduce range of motion and make the exercise easier.
Can beginners do the Suspension Body Saw?
This exercise requires a solid forearm plank before adding the saw movement. If you cannot hold a forearm plank with a neutral spine for at least thirty seconds, build that capacity first and then progress to the body saw with a short range of motion.
How many sets and reps are recommended?
For core strength development, two to four sets of six to twelve controlled repetitions work well. Prioritize full range of motion and braced form over reaching a specific rep count.
