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Scorpion Stretch
Prone bodyweight stretch targeting hips, lower back, and obliques through spinal rotation and hip mobility to improve flexibility, balance, and relieve tension; used in warm-ups or cool-downs.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors, Lower Back
Secondary Muscles
Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Lower Back
8/10Erector Spinae
Glutes
7/10Glute Max
Obliques
6/10External Obliques, Internal Obliques
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
10-30 seconds • Rest briefly between sides
How to Perform
Lie face down on a mat with legs extended straight behind you and arms extended out to the sides in a T shape, palms down.
- Lift one leg off the ground and bend the knee to 90 degrees.
- Rotate your hips and lower back to bring the foot across your body toward the opposite side.
- Keep your shoulders and chest grounded to the floor.
- Hold the position for 10-15 seconds if static, or briefly if dynamic.
- Return the leg to the starting position.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Keep shoulders down
- Engage core lightly
- Rotate from hips
- Breathe into the stretch
- Ground opposite hip
Breathing
Inhale to prepare, exhale as you rotate into the stretch, and maintain steady breaths while holding.
Tempo
2-0-2
Range of Motion
Lift leg to knee bent 90 degrees, rotate until foot reaches near opposite hand or floor without forcing beyond comfort.
Safety
Safety Notes
- Avoid if acute low back or hip pain
- Stop if sharp pain occurs
- Warm up first
- Progress gradually
Spotting
No spotting needed; perform in comfortable space with supervision for beginners.
Common Mistakes
- Overarching lower back
- Forcing the twist too far
- Lifting shoulders off ground
- Holding breath
When to Avoid
- Acute low back pain
- Hip injuries
- Shoulder pain
Flexibility Needed
- Basic hip flexibility
- Spinal rotation range
Build Up First
- Familiarity with prone position
- Core engagement basics
Also known as
Prone Scorpion, Scorpion Twist
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