Also known as: plank saw, saw plank, ball plank saw, stability ball plank, stability ball saw

What is Stability Plank SAW?

Stability Plank SAW is a medium-level plank performed on a stability ball where you roll the ball slightly forward while holding a braced plank. It primarily targets the core, triceps and shoulders while challenging scapular control and balance. Maintain a posterior pelvic tilt and full-body tension.

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How to Do Stability Plank SAW

  1. Setup position: Kneel and place hands centered on the stability ball, tuck the tailbone into a posterior pelvic tilt, squeeze glutes and brace your core before moving.
  2. Extend to plank: Press your hands into the ball, straighten legs into a full plank creating a straight line from shoulders to heels while engaging triceps and protracting scapula.
  3. Small roll forward: Roll the ball a few inches forward—only a small movement—keeping hands slightly ahead of shoulders and preventing core lengthening or hip sag.
  4. Pause and return: Pause while exhaling at the end range, then roll the ball back to the start while maintaining pelvic tilt, breathing and full-body tension.
  5. Reset when needed: If hips sag or form breaks, return to knees, reset alignment and core brace, then repeat. Prioritize controlled reps and safe posture over range of motion.

Muscle Groups

Core, Triceps, 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
Equipment: Stability Ball

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Stability Plank SAW?

This exercise improves core stability, scapular control and triceps endurance while training shoulder stability and balance. It transfers to pressing strength and reduces compensations from poor scapular mechanics.

What common mistakes should I avoid with the SAW plank?

Avoid hip sagging, letting the core lengthen, rolling too far forward, flaring elbows or holding your breath. These break form—reset when alignment fails and keep small controlled rolls.

How can I progress or regress this exercise?

Regress by keeping knees on the floor or reducing roll distance and range. Progress by slowing tempo, increasing hold time, performing single-leg variants or adding light instability challenges or weighted vests carefully.