Scorpion Stretch
Primary
Stretching
Secondary
Hip Flexors, Spine, Chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Scorpion Stretch targets your stretching through a rotational movement pattern. Use as dynamic warm-up or mobility.
Everything You Need to Know About the Scorpion Stretch
The Scorpion Stretch is a intermediate difficulty exercise that targets your Hip flexors and Thoracic spine. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as dynamic warm-up or mobility. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate level - pay attention to this for better results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Scorpion Stretch
Primary
Secondary
Stabilizers
Scorpion Stretch form guide
- 1
Lie face down with arms out to sides.
- 2
Lift one leg and reach it across body.
- 3
Try to touch foot to opposite hand.
- 4
Let hips rotate but keep shoulders down.
- 5
Return and switch sides.
- 6
Move slowly with control.
What are the best tips for the Scorpion Stretch?
Dynamic spinal mobility.
Great for hip flexors and spine.
Keep shoulders grounded.
What are common Scorpion Stretch mistakes to avoid?
Lifting shoulder for optimal results.
Without proper shoulder positioning during the Scorpion Stretch, your Hip flexors can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Moving too fast and losing control of the movement.
Rushing through the Scorpion Stretch reduces the time your Hip flexors spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not rotating hips enough.
Losing hip position during the Scorpion Stretch shifts the loading pattern away from your Hip flexors and can compress your lower back. Stay planted and let your Hip flexors do the work.
Is the Scorpion Stretch right for you?
Intermediate level - pay attention to this for better results.
How to Program the Scorpion Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2 sets of 8 each side.
What are good alternatives to the Scorpion Stretch?
Supine Twist
World Greatest Stretch
Prone Press Up
Other Variations
- Prone Scorpion
- Supine Scorpion
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scorpion Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Move slowly.
- Keep shoulders down.