Saw (Pilates)

Sitting with legs wide and arms out to the sides, you twist toward one leg and reach the opposite hand past the outside of the little toe while the back arm reaches behind.

Seated spine work (Pilates) family

Saw (Pilates)

Harder option

Sitting with legs wide and arms out to the sides, you twist toward one leg and reach the opposite hand past the outside of the little toe while the back arm reaches behind.

DemandMedium

Equipment requiredFloor space

Muscle focusBack · Abs · Hamstrings · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Sit tall, legs wider than your hips, feet flexed, arms out at shoulder height.
Breathe in and turn from the waist toward the right leg, hips staying square.
Breathe out, round forward and reach the left little finger past the outside of the right little toe, as if to saw it off. The right arm reaches back, palm turning up.
Breathe in and restack upright, still turned, then return to the middle.
Repeat to the other side and keep alternating.

Form cues

Keep both sit bones heavy and the hips square.
Lengthen up before you turn and reach.
Avoid: a hip lifting or sliding, or reaching with the arm alone.

Practice and cautions

3 to 4 each side. A suggested starting point. No trial has tested this move on its own.

It combines rounding with a twist. With osteoporosis, sit tall and twist without rounding forward, and check with your clinician. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Back, Abs. Also: Hamstrings, Shoulders.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Similar moves

Mermaid (Pilates seated side bend) demonstrated on the 3D figure

3D demoMermaid (Pilates seated side bend)Beginner · No equipment

Wall roll-down (wall Pilates)Beginner · A wall

Swimming (Pilates) demonstrated on the 3D figure

3D demoSwimming (Pilates)Intermediate · No equipment

Control balance (Pilates)Advanced · No equipment

Double-leg kick (Pilates double kick)Intermediate · No equipment

High bicycle (Pilates bicycle)Advanced · No equipment

Browse more

Questions people ask

What muscles does the Saw (Pilates) work?

Mainly the back and abs, with help from the hamstrings and shoulders.

What equipment do I need for the Saw (Pilates)?

No equipment: your body weight and a little floor space.

Is the Saw (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Spine stretch forward (Pilates spine stretch).

What is an easier alternative to the Saw (Pilates)?

Try the Spine stretch forward (Pilates spine stretch). Both are written steps in the same progression.

How do I make the Saw (Pilates) harder?

Progress to the Boomerang (Pilates), or add load, range or slower lowering once your form is solid.