Primary
Stretching
Secondary
Hip Flexors, Spine, Chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
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MySetPlan shows you when to use Scorpion Stretch, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The scorpion stretch is a dynamic spinal mobility exercise performed lying face down with arms spread wide. By lifting one leg and reaching it across toward the opposite hand, you create rotation through the entire spine while stretching the hip flexors and chest. This movement improves thoracic rotation and hip mobility simultaneously.
When to use it
Use as a dynamic warm-up or mobility exercise.
Who it's for
Intermediate practitioners with some spinal mobility. Athletes needing rotational preparation.
Keep your shoulders pressed into the ground as your hips rotate. Move slowly and controlled, reaching your foot as far across as comfortable. Let your hips rotate naturally but maintain shoulder contact with the floor. Alternate sides fluidly.
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Also targets: Hip Flexors, Spine, Chest
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We slot it into the right day with sets, reps, and progression you can follow.
Lie face down with arms out to sides.
Lift one leg and reach it across body.
Try to touch foot to opposite hand.
Let hips rotate but keep shoulders down.
Return and switch sides.
Move slowly with control.
Dynamic spinal mobility.
Great for hip flexors and spine.
Keep shoulders grounded.
Perform 8-10 repetitions per side as part of your dynamic warm-up. This stretch is excellent before rotational activities like golf, tennis, or throwing sports. Include it in mobility routines when addressing spinal rotation limitations.
Lifting the shoulder off the ground during the rotation.
Changing your shoulder position during the Scorpion Stretch can redirect the movement away from your Hip flexors. Use the shoulder-blade position described in the setup and keep the motion controlled.
Moving too quickly without control.
Rotational exercises like the Scorpion Stretch generate force through your midsection. This mistake reduces control and can shift work away from your Hip flexors. Move deliberately through the intended range.
Not allowing the hips to rotate fully.
Losing hip position during the Scorpion Stretch changes the loading pattern and can reduce the intended work for your Hip flexors. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate practitioners with some spinal mobility. Athletes needing rotational preparation.
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.
MySetPlan places Scorpion Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Scorpion Stretch
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Frequently Asked Questions About the Scorpion Stretch
The Scorpion Stretch primarily targets the Hip flexors, Thoracic spine, making it an effective exercise for stretching development. Secondary muscles worked during the Scorpion Stretch include Pectorals, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Scorpion Stretch is rated as intermediate difficulty, meaning it requires some training experience. Intermediate practitioners with some spinal mobility. Athletes needing rotational preparation. Focus on proper technique and consider starting with easier variations.
For the Scorpion Stretch, the recommended approach depends on your goals. 2 sets of 8 each side. For strength, use 5-8 each side. For muscle growth, perform 8-10 each side. For endurance, complete 10-12 each side.
Yes, the Scorpion Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Scorpion Stretch include: Supine Twist, World Greatest Stretch, Prone Press Up. These exercises target similar muscle groups as the Scorpion Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.