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TRX Bodysaw
TRX Bodysaw uses suspension straps for a dynamic plank that targets abs and obliques to build core strength and stability; enhances endurance via instability and controlled sawing motion.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Glutes, Quads, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Rectus Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor TRX suspension trainer overhead and adjust straps to mid-calf length. Place feet in cradles, assume forearm plank with elbows under shoulders and body straight from head to ankles.
- Brace core and glutes to maintain rigid plank.
- Push body backward by pressing forearms down, moving shoulders behind elbows.
- Keep spine neutral and hips level during extension.
- Pull body forward using core, returning shoulders over elbows.
- Repeat sawing motion with control.
- Maintain straight line from head to heels throughout.
Coaching Tips
Form Cues
- Brace core tight
- Body straight as board
- Drive with forearms
- Control the slide
- Hips level no sag
Breathing
Inhale as you extend backward; exhale as you pull forward while bracing core.
Tempo
2-0-2
Range of Motion
Extend backward until shoulders are behind elbows without sagging hips; return to shoulders aligned over elbows.
Safety
Safety Notes
- Ensure secure anchor before starting
- Stop if lower back pain occurs
- Avoid if shoulder instability present
- Use controlled speed to prevent falls
- Test setup stability first
Spotting
No spotter needed; use stable anchor and focus on self-control.
Common Mistakes
- Arching lower back
- Allowing hips to sag
- Jerky uncontrolled movements
- Straps rubbing arms
- Incomplete core brace
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank
- Ankle dorsiflexion for stability
Build Up First
- Master basic plank
- Core bracing proficiency
Also known as
TRX Body Saw, Suspension Bodysaw, TRX Plank Saw
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