Scorpion Stretch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Scorpion Stretch

Step by step instructions, muscle activation and variants for the Scorpion Stretch.

EasyGlutesLower back

About this exercise

The Scorpion Stretch is a dynamic flexibility drill performed face down that targets the hip flexors, glutes, and chest by crossing one bent leg over the body toward the opposite hand. The rotation through the hip and thoracic spine improves overall mobility and is an effective warm-up movement.

How to Perform

  • Lie face down on the floor with arms extended out to the sides in a T position
  • Bend one knee to approximately 90 degrees
  • Rotate your hip and swing the bent leg across your body, reaching the foot toward the opposite hand
  • Keep your shoulders and chest in contact with the floor throughout the movement
  • Hold the end position briefly to feel the stretch through the glutes and hip flexors
  • Return the leg to the starting position and repeat on the other side

Muscle Activation

Primary
GlutesLower back
Secondary
HamstringsObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Scorpion Stretch

The Scorpion Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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