Primary
Stretching
Secondary
Hip Flexors, Spine, Chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 sets of 8 each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Scorpion Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Scorpion Stretch as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Scorpion Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Scorpion Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.