Exercise guide
Scorpion Stretch
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic stretch improves spinal mobility and hip flexibility by rotating the lower body while keeping the upper body stable. It effectively targets the hip flexors, obliques, and lower back to alleviate tension and improve rotational range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down (prone) on a flat surface or yoga mat.
- Extend your arms straight out to the sides in a 'T' position with palms pressed firmly into the floor.
- Keep your legs straight and your forehead or chin resting lightly on the ground.
How to do it
- Lift your right leg off the ground, bending the knee as you rotate your hips to reach your right foot toward your left hand.
- Exhale as you reach the foot across your body, aiming to touch the floor while keeping your chest and shoulders pinned down.
- Inhale as you slowly return the leg to the starting position with control.
- Repeat the movement on the left side, alternating sides in a fluid, rhythmic tempo.
Form checklist
- Keep both shoulders and the chest in contact with the floor throughout the entire movement.
- Move with control rather than using momentum to swing the leg.
- Keep your arms extended and palms down to create a stable anchor for the rotation.
- Only rotate as far as your comfortable range of motion allows without sharp pain.
Pro tips
- Squeeze the glute of the moving leg at the peak of the stretch to maximize the opening of the hip flexor and quadriceps.
- Focus on the 'opposition' force: actively push the opposite shoulder into the floor as the leg reaches across to deepen the thoracic spine stretch.
Make it harder
- Hold the end-range position for 5-10 seconds on each side to transition from a dynamic to a static stretch.
- Try to reach the foot higher toward the opposite hand to increase the rotational demand on the mid-back.
Frequently asked
- What muscles does the scorpion stretch work?
- The scorpion stretch primarily targets the erector spinae, glutes, and quadriceps, and also works the abs as secondary muscles.
- What equipment do you need for the scorpion stretch?
- The scorpion stretch requires no equipment — just your body weight.
- Is the scorpion stretch good for beginners?
- Yes. The scorpion stretch is a beginner-friendly movement and a strong foundation to build on.
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