What is Stability Plank SAW?

The Stability Plank SAW is a medium-level stability plank variation that challenges the triceps, shoulders and core. It builds scapular control and anti-extension endurance while improving shoulder stability; maintain pelvic tilt and full-body tension for safe, effective reps.

How to Do Stability Plank SAW

  1. Set-up Kneeling: Kneel and place hands centered on the stability ball; keep arms straight and shoulders over hands, feet together, ready to press into the ball.
  2. Tuck Pelvis & Brace: Achieve a posterior pelvic tilt, squeeze glutes and brace your core—create full-body tension before moving to protect the spine.
  3. Extend to Plank: Press hands into the ball, lift knees and straighten legs until a straight line forms from shoulders to heels; maintain bracing.
  4. Engage Scapula: Protract your scapula and engage triceps while keeping shoulders down; avoid shrugging or collapsing through the upper back.
  5. Roll Ball Forward: Shift only a few inches forward by rolling the ball; keep core tight and hips level—small controlled movement prevents loss of form.
  6. Return & Repeat: Pause, exhale, and pull the ball back under control to the start; reset if hips sag or form breaks, then repeat required reps.

Muscle Groups

Triceps, Core, Shoulders

Description

Start on your knees, and centre your hands on the exercise ball in front you.
Get into posterior pelvic tilt (tuck your tailbone) Squeeze your glutes and brace your core. Arms straight, engage the triceps, & protract your scapula.

Press your hands into the ball, and lift your knee, so your legs are now straight. You should be creating tension through your whole body, & a straight line should form from your shoulders to your heels.

Maintaining tension & posture, roll the ball a few inches forward. Only allow a small movement, so your hands move slightly in front of your shoulders, & don't let your core lengthen.
Pause & exhale as your return to the start. Repeat for repetitions or time.

Keep your core braced and breathe through the exercise.
Don't allow your hips to sag / back to arch, anytime your form breaks down & reset

Movement Group

Core

Required Equipment

Stability Ball

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Stability Plank SAW?

The Stability Plank SAW improves core anti-extension endurance, shoulder stability and scapular control while strengthening triceps. It enhances full-body tension, balance and posture under an unstable load—useful for pressing strength and injury resilience when performed with proper form.

What are common mistakes with the Stability Plank SAW?

Common mistakes include letting hips sag or rotate, arching the lower back, rolling the ball too far, and losing scapular control. These break core tension and risk strain—reset when form degrades, keep pelvic tilt and controlled small movements.

How can I progress or modify the Stability Plank SAW?

Modify by keeping knees on the floor or reducing roll distance for an easier variation. Progress by increasing hold time, slightly larger rolls, elevating feet or performing single-arm holds. Alternatives include stability ball rollouts, ab-wheel rollouts or TRX plank variations for similar core challenge.