You’re here because you want an exercise that doesn’t just look hard—it rewires your body to move better, look sharper, and perform like a machine. The single-leg slideboard bodysaw is that rare breed: a movement that carves your core into a chiseled fortress while teaching your body to anticipate, adapt, and dominate in sports, labor, or life. Let’s break down why this drill belongs in your arsenal—or why it might leave you humbled.
The Anatomy of Mastery: What Makes This Move Tick
Imagine pushing a stalled car uphill with one leg while your torso stays rigid as a steel beam. That’s the bodysaw’s dirty secret: it’s brutal anti-rotation meets unilateral grit.
The Science Simplified
- Core Engagement: Your obliques, transverse abdominis, and spinal erectors fire to resist rotation as you slide.
- Unilateral Demand: One leg anchors while the other glides, exposing imbalances and building kinesthetic intelligence.
- Kinetic Chain: Force travels from your planted foot through your hips, core, and shoulders—a symphony of muscle and motion.
“Most guys chase crunches, but the bodysaw teaches your core to communicate with the rest of your body. That’s how you build a physique that works—not just looks good.”
—Eugene Thong, CSCS
Who It’s For (And Who Should Walk Away)
Perfect For:
- Bodybuilders tired of endless planks; add 3D core thickness.
- Athletes needing rotational stability (baseball, MMA, hockey).
- Everyday Warriors who lift furniture, kids, or heavy expectations.
Avoid If:
- You’ve got shoulder issues (loads the delts in flexion).
- Your hip mobility resembles a rusted gate (fix that first).
- You’re a novice (start with two-legged variations).
Step-by-Step: How to Bodysaw Like a Pro
(Watch the embedded video below for visual mastery.)
- Setup: Kneel on a slideboard, hands under shoulders, one foot planted, toes of the other foot on the board.
- Brace: Engage your core like you’re about to take a punch.
- Slide: Push back with the sliding leg, keeping hips level. No sagging!
- Return: Pull yourself forward using your core, not just your arms.
Pro Tip: “Think of your body as a spring—store tension on the slide, explode back with control.”
—Eugene Thong
Muscles Worked
| Muscle Group | Specific Muscles Targeted | The Savage Truth |
|---|---|---|
| Core (Obliques – Primary) | Internal Obliques (contralateral to the slide) External Obliques (ipsilateral to the slide) | These bad boys are screaming to keep your torso from twisting as you slide back and forth. That unilateral leg lift amplifies the rotational instability. Don’t let them fail you. |
| Core (Anti-Extension – Primary) | Transverse Abdominis (TVA) Rectus Abdominis (especially lower fibers) Erector Spinae (stabilizing) | They’re fighting like hell to keep your lower back from arching as you extend. That single leg adds a whole new level of “don’t let your spine collapse.” |
| Glutes (Supporting Leg – Primary) | Gluteus Maximus Gluteus Medius Gluteus Minimus | That single planted leg is doing serious work to stabilize your entire lower body and prevent unwanted hip movement. Don’t let that knee cave in. |
| Hamstrings (Supporting Leg – Primary) | Biceps Femoris Semitendinosus Semimembranosus | Working with the glutes to keep that supporting leg locked in and stable. They’re crucial for controlling the forward and backward slide. |
| Shoulders (Stabilizers – Secondary) | Anterior Deltoid Lateral Deltoid Posterior Deltoid | They’re holding you up, plain and simple. That slideboard demands serious isometric strength in your shoulders. Don’t let them shake like a leaf. |
| Chest (Stabilizers – Secondary) | Pectoralis Major Pectoralis Minor | Assisting the shoulders in maintaining your plank position and providing stability. |
| Triceps (Stabilizers – Secondary) | Triceps Brachii | Keeping those elbows locked out and supporting your bodyweight throughout the sawing motion. |
| Hip Flexors (Elevated Leg – Stabilizers) | Iliopsoas Rectus Femoris | Working isometrically to keep that non-sliding leg elevated. Don’t let it droop; maintain that tension. |
Real-Life Carryover: Why This Isn’t Just Gym Theater
| Aesthetic Benefit | Functional Win | Sport/Life Application |
|---|---|---|
| Diamond-cut obliques | Improved posture under load | Wrestling takedowns |
| Dense spinal erectors | Enhanced balance on uneven terrain | Carrying groceries + toddlers |
| Shoulder stability | Gripping steering wheels during sharp turns | Rotational power in golf swings |
Programming Tips: Less Is More
- Frequency: 2x/week (post warm-up, pre-lifts).
- Sets/Reps: 3×8-10/side (focus on control, not chaos).
- Pair With: Deadlifts or pull-ups for a back-and-core powerhouse day.
Bodysaw Q&A: No-BS Answers to Questions You’re Too Tough to Ask
You’ve mastered the basics—now let’s dig into the gritty, unspoken details that transform “I think I get it” into “I own this movement.” These aren’t hypotheticals; they’re battle-tested truths from the trenches.
A: Yes—but you’ll sacrifice tension. Use furniture sliders on hardwood or a towel on tile. No friction? No gains.
A: Slow the slide to 5 seconds. Add a weight vest. Or try pausing at max extension—where gravity laughs at your trembling core.
A: Your hips are leaking power. Drill glute activation first: 90% of “back pain” here is lazy glutes hijacking the show.
A: If your deadlift falters at lockout, yes. The bodysaw builds anterior core stiffness—the missing link for standing tall under heavy bars.
A: Absolutely. Superset it with pallof presses for a rotational burnout. Just keep a trash can nearby for the emotional fallout.
A: Depends. Train it 2x/week for 8 weeks. But your strength gains—carrying groceries, wrestling your dog—show up Day 1.
YOUR NEXT STEPS: