The Saw

The Saw gif

About

This Pilates move boosts both spinal rotation and hamstring flexibility.

How to The Saw

Starting Position

1. Sit with your legs spread wide and your spine straight.

2. Extend your arms to the sides.

Proper Form

1. Rotate your upper body and bend down so that your hands are facing the opposite foot.

2. Give a short pulse and then come back.

Breathing Technique

Exhale when you bend down, and inhale when you come back up.

Precautions

1. Fix your sit bones to prevent your pelvis from rotating.

2. Maintain the length of your spine to keep your upper body stable.

From the Community

Share your experience, ask questions, and get tips from other athletes.

The Saw Community

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The Saw Related Reading

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What Actually Matters
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10 sets per muscle group per week is probably enough — here's the number that actually matters.
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Sets per workout is the only training variable that reliably predicts muscle growth.
Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.

Curious about a Core workout plan that includes the The Saw

The Saw Alternatives

Leg Raise

Cable Crunch

The Saw vs Arm and Leg Lift

The Saw

About

How to The Saw

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Saw Related Reading

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Cardio before or after weights: why the order depends on your goal

10 sets per muscle group per week is probably enough — here's the number that actually matters.

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

Sets per workout is the only training variable that reliably predicts muscle growth.

The Saw Alternatives

The Saw vs

The Saw

About

How to The Saw

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Saw Related Reading

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Cardio before or after weights: why the order depends on your goal

10 sets per muscle group per week is probably enough — here's the number that actually matters.

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

Sets per workout is the only training variable that reliably predicts muscle growth.

The Saw Alternatives

The Saw vs