What muscles does the Suspender Body Saw work?

The Suspender Body Saw targets your abs and obliques as the primary muscles, helping to build core stability and strength. Secondary muscles like the shoulders, glutes, and lower back are also engaged to maintain a strong plank position and control the movement.

What equipment do I need for a Suspender Body Saw, and are there alternatives?

This exercise requires a suspension trainer or strong resistance bands anchored overhead. If you don’t have one, you can mimic the movement using sliders under your feet in a plank position, though you won’t get the same instability challenge.

Is the Suspender Body Saw suitable for beginners?

Beginners can perform the Suspender Body Saw, but it’s best to start with a static suspension plank to build core strength first. Reducing the range of motion and focusing on proper alignment helps make it more manageable for newcomers.

What are common mistakes when doing the Suspender Body Saw and how can I avoid them?

Common mistakes include letting the hips sag, arching the lower back, and rushing through the movement. To avoid these, engage your core, maintain a straight line from head to heels, and move slowly to control the glide.

How many sets and reps should I do for the Suspender Body Saw?

Perform 2–4 sets of 8–12 controlled reps, depending on your fitness level. Quality movement is more important than quantity, so ensure each rep maintains proper form and core engagement.

What safety considerations should I keep in mind for the Suspender Body Saw?

Always secure your suspension trainer or bands to a stable anchor before starting. Keep your shoulders, core, and glutes engaged to protect your lower back and avoid hyperextension during the glide.

Are there variations of the Suspender Body Saw for different fitness levels?

Yes, you can make the exercise easier by shortening the range of motion or keeping your knees slightly bent. For a greater challenge, increase the glide distance or add a small pause at the furthest point to intensify core engagement.

Suspender Body Saw

Target Muscles

Primary:

Secondary:

Equipment Required

Bands

Exercise Type

Reps Only

How To Do

Start in a forearm plank with your feet in the suspension trainer and your body in a straight line. Keeping your core tight, slowly glide your body backward by pushing through your forearms, then pull yourself forward to the starting position. Maintain a strong plank throughout to avoid sagging or arching your lower back.

Step-by-Step Instructions

Begin by attaching the suspension trainer securely to an anchor point above you. Adjust the straps so they are at an appropriate length for the exercise.
Place your feet into the foot cradles of the suspension trainer, ensuring they are secure and balanced.
Assume a forearm plank position on the ground, with your elbows directly under your shoulders and your body forming a straight line from head to heels.
Engage your core muscles to stabilize your body and prevent sagging or arching of the lower back.
Slowly shift your body backward by pushing through your forearms, allowing your feet to slide slightly backward in the suspension trainer. Keep your core tight and maintain a straight body line.
Pause briefly at the farthest point where you can maintain control and proper form.
Reverse the motion by pulling your body forward, returning to the starting plank position.
Repeat the movement for the desired number of repetitions, ensuring controlled and smooth motions throughout.

Explore more abs exercises or bands exercises in our exercise library.

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Kettlebell Figure 8

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Frequently Asked Questions

What muscles does the Suspender Body Saw work?: The Suspender Body Saw targets your abs and obliques as the primary muscles, helping to build core stability and strength. Secondary muscles like the shoulders, glutes, and lower back are also engaged to maintain a strong plank position and control the movement.
What equipment do I need for a Suspender Body Saw, and are there alternatives?: This exercise requires a suspension trainer or strong resistance bands anchored overhead. If you don’t have one, you can mimic the movement using sliders under your feet in a plank position, though you won’t get the same instability challenge.
Is the Suspender Body Saw suitable for beginners?: Beginners can perform the Suspender Body Saw, but it’s best to start with a static suspension plank to build core strength first. Reducing the range of motion and focusing on proper alignment helps make it more manageable for newcomers.
What are common mistakes when doing the Suspender Body Saw and how can I avoid them?: Common mistakes include letting the hips sag, arching the lower back, and rushing through the movement. To avoid these, engage your core, maintain a straight line from head to heels, and move slowly to control the glide.
How many sets and reps should I do for the Suspender Body Saw?: Perform 2–4 sets of 8–12 controlled reps, depending on your fitness level. Quality movement is more important than quantity, so ensure each rep maintains proper form and core engagement.
What safety considerations should I keep in mind for the Suspender Body Saw?: Always secure your suspension trainer or bands to a stable anchor before starting. Keep your shoulders, core, and glutes engaged to protect your lower back and avoid hyperextension during the glide.
Are there variations of the Suspender Body Saw for different fitness levels?: Yes, you can make the exercise easier by shortening the range of motion or keeping your knees slightly bent. For a greater challenge, increase the glide distance or add a small pause at the furthest point to intensify core engagement.