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Exercises/Prone Scorpion
MobilityIntermediate

Prone Scorpion

Lying face down, one leg reaches up and across the body toward the opposite hand, mobilising the hip flexors and rotating the lower spine.

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Primary muscles

  • Hip Flexors
  • Obliques

Secondary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)
  • Lower Back (Erector Spinae)
Sets
1–2
Reps
5–8 per side
Rest
0–30s

How to perform

Prone Scorpion movement

Main muscles working (thicker lines)

Starting position

Lying face down with arms out to the sides in a T and legs straight.

  1. 1

    Keep your chest and both arms on the floor.

  2. 2

    Bend one knee and lift the leg, reaching the foot toward the opposite hand.

  3. 3

    Go only as far as is comfortable, then return the leg to the floor.

  4. 4

    Alternate sides for the prescribed reps.

Breathing: Exhale as the leg crosses over and inhale as it returns.

Coaching tips

  • Chest stays heavy

  • Controlled reach, not a kick

  • Squeeze the glute of the moving leg

Common mistakes

  • Kicking the leg over with momentum

  • Lifting the shoulders off the floor

  • Forcing the foot to touch the hand

Safety notes

  • Keep the movement slow; skip it if spinal rotation in extension causes discomfort.

Details

Body parts
Hips · Lower Back
Equipment
Bodyweight
Movement
Mobility · Rotation
Exercise type
Mobility
Training goals
Mobility · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Supine Spinal TwistBeginner→
  • Supine WindmillIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.