Plank Saw

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Plank Saw, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set elbows under shoulders, toes on a surface that allows a small glide and make a straight head-to-heel line.

Execution

- Push through the forearms to glide the shoulders slightly behind the elbows, then pull the body forward to the start without bending the hips.

Range, tempo and breathing

- Work for 3 × 20–60 seconds with clean, repeatable repetitions. Slow down or end the set as soon as the movement path changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not make the range so long that the low back sags or the shoulders pinch. Shorten the glide or hold a regular plank.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.