Exercise guide · Pilates

Pilates Saw

The Saw is a seated Pilates exercise that rotates the spine and stretches the back and hamstrings. With legs wide, you reach your opposite hand toward the opposite foot in a controlled sawing motion, then return to center and switch sides.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Saw

Sit tall on a mat with legs wide apart, feet flexed, arms extended at shoulder height.
Inhale to prepare, then exhale as you rotate your torso toward one leg.
Reach your opposite arm forward and down toward the pinky toe of that leg, keeping both hips anchored on the mat.
Give two small controlled pulses at the bottom of the reach without bouncing.
Inhale as you roll back up through the spine to center with arms open.
Repeat on the other side for your programmed reps.

Form cues

Sit tall before you rotate
Hips stay level on the mat
Reach from your ribs, not just your arm
Move slowly through the twist

Common mistakes

Rounding the back to reach farther
Lifting or twisting hips off the mat
Collapsing the chest forward
Forcing the reach with jerky sawing

Muscles worked

Primary

Core

Secondary

Hamstrings

Safety: Work within a comfortable range for your back and hamstrings. Stop if you feel sharp pain in your lower back or behind the knees.

Alternatives

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