The scorpion stretch is a dynamic mobility drill performed face down where you lift one leg and reach it across your body to the opposite side, twisting your hips while keeping your shoulders pressed into the floor. It improves thoracic and hip rotation simultaneously.
Muscle Group
Back, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves hip rotation mobility
- Develops thoracic spine rotation
- Stretches the hip flexors and quads
- Excellent dynamic warm-up drill
- Builds body awareness
- No equipment needed
How to perform
- Lie face down on the floor with arms extended out to the sides at shoulder height (T-position).
- Lift your right leg slightly off the floor.
- Bend your right knee and bring it across your body, reaching toward your left hand.
- Allow your hips to rotate as your right foot crosses over to the left side.
- Keep your shoulders and chest pressed firmly into the floor.
- Continue rotating until your right foot reaches toward your left hand or as far as comfortable.
- Hold briefly, then return to start.
- Switch sides. Perform 5 to 8 reps per side.
FRONT VIEW
BACK VIEW
Obliques
Primary
Quadriceps
Primary