Scorpion Exercise – Quick Guide On How To Do

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The scorpion exercise is a vigorous warm-up exercise that strengthens the lower back and core while improving hip mobility. The workout also improves overall balance and endurance.

Lie down on your belly, arms outstretched to your sides, and legs straight. Lift one foot off the ground and cross it to the opposite side, turning your hips till your foot contacts the floor. Hold for a moment, and then reverse the movement.

What exactly is a lying scorpion exercise?

Begin by lying face down on a fitness mat, arms extended out to the sides. Squeeze your right hip flexor and thigh to lift your foot up and throughout your body to the left. Return your foot to the beginning position by lightly touching it to the floor. Repeat on the other side. 

lying scorpion exercise

The lying scorpion exercise is a bodyweight workout that strengthens yours. The lying scorpion exercise is an excellent medium movement. It may efficiently focus your glutes, thighs, and lower body if done correctly. 

Extend your body like a scorpion

If you’ve already encountered a live scorpion, you realize that just seeing its stings would be enough to make you flee. This exercise is intended to resemble a scorpion rather than to provide a system-shocking sting.

“Why do I want to imitate a poisonous monster?” you’re undoubtedly wondering just now because it offers a better workout (irony intended).

Whether a sportsman or not, everyone here has stiff or achy lower back discomfort now and again. The longer you stay, the worse it gets. 

We prefer to stand to keep bending over to extend that stiff back a little to feel good. Leaning over may ease stress for a bit of a moment, but it is not a good idea. The correct motion is to lean back in a reverse way. 

Since these hamstrings are stiff and the scorpion exercise glutes are so faint and inactive, your goal should be to engage with the glutes while stretching the hip flexors. 

Trying to stand and lean backward is fantastic at work, college, or after a long drive because it doesn’t take up more space and is simple to execute. 

The Scorpion exercise is far better to repair your tight back, which is among the best motions to soften up your tense base.

This exercise is relatively essential, but to reap the full advantages, you must concentrate on a few key elements (that sometimes are not stressed enough).

Critical elements of Scorpion Exercise

  1. Lay on your belly with your hands at a 90-degree angle extended to the sides. Loosen your neck as well as both feet.
  1. Lift one leg and pull it all over the torso to the opposing side, to your arm. You’ll resemble an adorable human scorpion.
  1. Now for the critical part! When raising a leg, begin by bending it at the knee. Then, by clenching your scorpion exercise glutes, elevate your leg off the ground. It is extremely crucial! Using the muscular suppression concept (you don’t get to do much; your body would do it) will push your hip flexor in front of your leg to relax, which is the purpose.
  1. Next, carefully pull the bending leg to the opposite side of your body (right leg toward left arm) while never relaxing that (right) butt cheek. This extension will lengthen the calming hip-flexor yet further.
  1. Maintain flat arms and chest on the floor. Do not raise them to increase your leg’s reach.
  2. It is unimportant whether you contact or do not reach the ground or your arm. The idea is to maintain the glutes clenched and the chest down while enjoying the excellent stretch.
  1. Back to the starting position slowly, then continue with the other leg.
  1. Switch your legs for a total of 20 rounds.

This workout is an excellent way to warm up in front of a workout. Scorpion is a terrific way to end your activity. When your back is stiff, this exercise might help ease the ache. 

If you’re too tired to undertake a more challenging workout, Scorpion is a great core strengthener. Consider the scorpion exercise glutes one of your favorite workouts and do it frequently like your new, non-furry pet with firm butt cheeks.

You are starting to scorpions warm-up exercises, boost blood circulation, and stimulate the muscular and neurological systems for active physical work. Dynamic stretches are an essential part of this. 

It is preferable to execute dynamic stretches that take the joints and muscles through degrees similar to the sport or activity you will be doing. It is usually a good idea for Scorpion to warm-up exercise the body before beginning an exercise routine. 

If you don’t have any workout equipment, you could always do a light jog in place, a brisk stroll around the floor, star jumps, or whatever to get your heart rate up and your body willing to work. This initial scorpion warm-up exercise should last 3-5 minutes, followed by active stretch and exercise.

The Iron Cross and Scorpion are dynamic stretches for the leg muscles and low back that take the front back of the lower body through its range of motion. Leg swings forth and back, and sides to the side can be performed while standing to improve dynamic lumbar flexibility.

Most scorpion exercises for runners understand the importance of including resistance training in their routine, but they frequently overlook the importance of perfect technique. 

The Scorpion is a thorough exercise that increases pace, strength, and mobility. Scorpion exercise for runners and sportspeople will like how it strengthens your legs, pelvis, spine, and abdomen, enhancing overall stamina. Minimum 3 to 4 times every week, execute the Scorpion.

  • Lie on your stomach, arms extended out to your sides, and feet together. All through the workout, hold your head pointing down and do not rotate it from sideways. It is where you’ll begin.
  • Raise your left leg off the floor. As you continue to raise the leg, keep it upright. Bow your left leg and maintain it high as you begin to cross your left leg on top of your right leg. 
  • Your left hip and shoulder will naturally rise off the floor at this moment. Continue to turn your left hip and move your lower leg to the right until your left foot is on the floor around the outside of your right leg.
  • Move to the beginning position with your left leg and repeat the technique with your right leg. It concludes the first iteration.
  • Repeat the repetitions, pausing for no more than two seconds between each, till you have completed one set of five to twelve reps.


To avoid hamstring strain, tighten your buttocks while performing the Scorpion.

  • Consult your physician before starting a fitness plan for the first time if you have been absent from workout routines for some time or if you have any severe medical conditions.
  • Scorpion exercise for runners Core Training Workout
  • Core practice should generally develop all of the muscles that maintain and support the hip and vertebrae.
  • Aim for strength training that challenges your core to operate in tandem with other large muscles.
  • The more muscles you activate, the better.
  • The movements in the following beginner-friendly regimen include a combination of muscle tone routines like the traditional plank and complicated exercises that target your main structure.

Which scorpion exercise muscles Does This Pose Target?

The Scorpion Pose simultaneously extends and builds. You’ll be engaging your core, spine, shoulders, and thighs while holding the posture. Your chest and back will be stretched, as well as your quadriceps and hips. 

The posture does have the risk of spilling into your back muscles. Move the heart forward as well as engage those serrated muscles. The serratus scorpion exercise muscles are those on the top and outer edges of your chest that assist pulling your chest forth and widening your pecs. 

Since yoga is also a mental discipline, Scorpion Pose can test your anxiety and fragility while improving your stability and focus.

  • Leg Extension is an option.
  • Strength training is a priority.
  • Better alternative: Notch Up in a Unilateral High Box

The traditional leg extension is a solo scorpion exercise muscle that stimulates the quads; however, it also causes undesired stress distribution to the knee joint and has no athletic adaptation to running.

Execute the High Box Serious Upgrade instead. Place one leg on an activity bench or box so that your hip and knee are 90 degrees. To step up, stand firm and push your bottom foot up and forward. Refrain from jumping. 

You should rep the step up with your lead leg back on the floor. Move up the ladder to a heavy set of 5 reps on each leg, holding one dumbbell on the same leg as the stance leg.

  • Crunches are an option.
  • Workout to improve the core
  • Ab Wheel Roll Outs are a better alternative.

This ancient abdominal training program may give you a terrific kick, but it would do little to help your jogging efficiency. Instead, train your core muscles to keep your lumbar spine stable while opposing movement. Kneel on a mattress and put your hands on an ab wheel in front of you.

Pull your tummy to your backbone to strengthen your lower abs. As you progressively roll the ab wheel away to your knees, shift your weight forward. 

Maintain a straight torso and wrists while your hips travel ahead of your knees. Maintain a broad chest and a low back. Get to a place where you always have complete control. 

Feel a stretch in your abs but no discomfort in your low back – if you feel pain in your low back, these scorpion exercise muscles may be too stiff for you. You have to roll back and revisit three sets of 10-15 rounds per set for a total of 3 sets.

The Scorpion’s advantages are numerous

This exercise is unique because it simultaneously addresses two persistently tight regions: the hip flexors (the tendons towards the tip of your legs) and the lower spine while also focusing on spine movement.

scorpion exercise muscles

What difference does it make? Spinning at the lower spine is essential for daily motions. Consider this: you twist as you set aside dishes or reach for a bedside drawer. Rotational constraints can harm day-to-day operations.

Another reason workout professionals and enthusiasts enjoy the scorpion stretch is that it stimulates the glutes (buttocks) and could even stretch your quadriceps and cores if you have a tight pelvis and abs. And you’ll need to maintain your chest and arms steady during the workout; the move can help ease upper-body tension.

Plus, even if you’re executing the scorpion exercise benefits alone at home, it’s simple to check your form. Make sure your hips, chest, and arms are stable and placed at the bottom.

When should you perform the scorpion stretch?

This exercise is adaptable. You can include it into your regimen in a variety of ways. Use it as a dynamic stretch as part of your warm-up regimen. The scorpion stretch is an excellent warm-up for a lower-body or abdominal workout.

It is a great movie to do before any sports game. Spinal movement and lower-body mobility are vital whether playing sports, volleyball, extreme frisbee, or golf. As a result, this exercise can help you limber up for sprinting, shifting directions, swinging, or throwing.

However, spine rotation and muscle strain mobility are equally vital in everyday living. Even though you’re not preparing for a strenuous workout or a soccer match, you may do the scorpion stretch passively to help maintain and improve mobility.

Add the stretch at the end of your scorpion exercise benefits to help release up your spine and hips.

When is it appropriate to avoid the scorpion stretch?

The scorpion exercise is not for because it is incredibly efficient at targeting many different muscles, but it is not for all. It is not stretching for folks who have low back problems.

This stretch can be challenging for people with stiff chest and shoulder muscles and tight hip flexors and should be attempted with care.

Whereas this stretch is generally regarded as harmless when executed appropriately, the movement of the lower hips and legs may render it accessible to people suffering from hip or back pain. 

If you hurt your shoulders (or somewhere else!) when attempting to extend your elevated leg across your chest, you should discontinue the activity. You like to enjoy a light stretch, but you never want to be in pain.

How to Perform a Scorpion Stretch

This exercise, contrary to its name, is not dangerous to most individuals. All you have to do is be cautious about performing the motion correctly.

Are you ready to spit like a scorpion? Take the following steps for scorpion exercise benefits:

  • Lay on a mat, legs completely stretched behind you, arms spread out to each side. Your figure should be shaped like a T.
  • Place your chin on the mattress and look down, ensuring that your posture is in a stable position from your neck down your buttocks.
  • Place your palms softly on the floor to encourage yourself to maintain this stance with your upper body. Avoid placing your back muscles, chest, or shoulders throughout the stretch.
  • Raise your right leg off the floor and extend your right knee to a 90-degree angle. Extend your right foot over your left leg and attempt to hit the floor with your right toes outside your left leg.
  • Your hips and lower back will rotate as you move, but your chest and shoulders should remain stationary.
  • Stop moving when you feel a stretch in your right hip flexor, tight hamstrings, or lower spine. Your feet need not touch or even come close to touching the ground.

7 Scorpion Stretch Options and Variations

The scorpion exercise is compelling, but it is not for everybody. It’s also not one you should do all the time. The remarkable thing is there are various scorpion exercise alternatives and versions you can try instead:

1) Sitting spinal twist

This scorpion exercise alternative galvanized your vertebrae with gentle movement while extending your lower spine, core, and shoulder pain. The majority of life’s activities take place in the frontal plane, which is forward and backward. 

Twisting movements such as this one give you a break from sagittal motions and stretch muscles that you don’t utilize very often. However, unlike scorpion stretch, this workout has little effect on your hips.

2) Supine tuck

The supine twist is a soothing and mild back stretching workout. Supine twists are an excellent warm-up activity before completing the scorpion stretch if you found the Scorpion exercise too difficult.

3) Quadriceps and hip flexor stretch while half-kneeling

This scorpion exercise alternative extends your quadriceps and hip flexors similarly to the scorpion stretch, except it excludes your lower back. If you want to focus on releasing your pelvis and lengthening your quadriceps, or if complete revolutions are painful for you, this is a fantastic option.

4) Stretch on the couch

If you have good hip flexor and quadriceps flexibility, you should be able to progress to the couch stretch. Although this exercise does not involve spinal rotation, it is unrivaled for opening the hips and stretching the quads.

5) The revolving lunge

The rotated lunge appears more like the scorpion stretch, but it works in many of the same areas and offers many of the same advantages. As a bonus, you could do this workout while upright, so you don’t need a gym mattress.

6) Prone cobra

During a long day of sitting bent over your laptop, your vertebrae may not be pleased if you immediately begin lumbar flexion and spin. Whatever else, it will most certainly be stiff and immovable. The prone cobra stretch will get your back working.

7) Stretched pigeon

The pigeon stretch, like the scorpion exercise, is an exercise with various agility scorpion exercise benefits. The hip flexors on one foot and the hip rotator cuff muscles on the other will be extended by performing this workout.

What is iron cross exercise

An iron cross exercise is a ring of acrobatics talent in which the chest is maintained erect while the hands are stretched laterally, making the form of a Christian cross. Iron cross exercise motion needs a lot of arm and bicep muscle strength.

  • Chest, back, shoulders, and legs were all worked out.
  • Difficulty: Moderate
  • What you’ll need: Dumbbells

Hold two dumbbells parallel to the ground before you and sink into a tight squat with your knees in level with your shoulders. As you push yourself to a standing posture, open your hands so that your body forms a “T” shape. Return to the squat position. Repeat.

Make hip roll exercise challenging

Hip roll exercises are included in the Stott Pilates Matwork warm-up, although all have been known to add this exercise in the middle of a class. 

There are several ways you may make this hip roll exercise more challenging. Hip roll exercise aims to have flexibility through the vertebrae while supporting your spine with your core and buttocks.

Initial Spot: Lie on your back with your bent knees and your feet hip-width apart on the floor. The lumbar spine should be standard, implying space between it and the ground without raising your chest off the floor. 

Contract your longitudinal related to the core in this posture. Lift your pelvic floor to reach TA, your lowest level of abs that offers structure and security to your hip and vertebral column.

Scorpion plank exercise helps maintain strength

Scorpion plank exercises are a powerful isometric workout. They use your body weight to stabilize and support your whole abdomen, precisely what core muscles are designed to accomplish and avoid back problems.

Fitness trainers always recommend this resistance scorpion plank exercise. The objective is to learn the fundamental plank and is one of the most vital skills for core strength. 

The options for modifying a plank are limitless; simply use your creativity. They all work on the muscles in your spine (erector spinae) and abdominal (rectus abdominis, transverse abdominis). 

Regardless of the scorpion plank exercise type, additional muscles in your shoulder, torso, thighs, and buttocks are also engaged. The majority of the variants on this list do not necessitate the use of any specialist tools.

Plank on the side

Side scorpion plank exercises get less emphasis, but they are beneficial to your midsection. Normal face-down planks do not work the deepest abdominal tissue; the quadratus method is applied, which is a weak muscle. It is critical to avoid back pain. 

Raising one leg or one arm makes this exercise more challenging. You can also add a bit to test your balance while working your core muscles and strengthening your shoulders.

Bird dog exercise augments steadiness

The bird dog exercise is an essential core workout that increases stability and promotes a normal posture. It makes the muscles in your core, pelvis, and spine. Bird dog exercise also improves equilibrium and improves strength and flexibility. 

This bird dog exercise is appropriate for people of all fitness levels, even the elderly, which can be used to avoid pain, realign your vertebrae, and heal from chronic back pain.

If lifting both your leg and arm is hard for you, perform the bird dog exercise with only one leg at a time. Put an empty or full coffee cup on your pelvic to test your balance. 

Seek to stop the cup from dropping or spilling. Tighten your lower abdomen to balance your body if it slips or spills. You can also use a light bar or foam ball to make sure your shoulders are parallel to the ground.

Use a low seat or support ball to help maintain your pelvis and keep your lower spine from overstretching. Improve your durability by performing more rounds with a minor pause between rounds.

Guide to Scorpion Push-Up Exercises

The Scorpion pushes up is among the unique push-up versions available. It’s special because it’s not just a conventional pushing motion that concentrates on muscle mass, but it’s also a complex workout that includes your entire body.

In this Scorpion push-up variety, you do a backward rotating action with your leg that resembles the bite of a scorpion in addition to the usual pushing movement. It also has a stabilizing element that will activate your core stability regions. 

The Scorpion push up is an excellent full-body workout. It will strengthen your chest, arms, upper back, hips, external oblique, core, and abs. One of the primary advantages of this Scorpion push-up is that it improves abdominal and hip mobility. 

It will stretch out your whole front torso. It’s an excellent all-around workout for conditioning, muscle strengthening, losing weight, and enhancing productivity.

Scorpion Exercise – Worked Muscles

With several other extensions, the scorpion stretch does not focus on a specific muscle. Instead, it extends different muscle groups while rotating your pelvis and back.

The scorpion exercise mainly affects the following muscles

Hip flexors – Situated across the front of your hips, persistent weakening of the hip flexors can result from extended sitting. Hip flexor tension is a primary factor of back discomfort and awkward balance. The iliac, psoas large, and rectus femoris are the primary hip flexors.

Quadriceps – often called the quads for short, they are indeed the muscles on the front of your thighs that control knee extension. The vast lateralis, vastus medialis, vastus intermedius, and muscle are the four quad muscles. The rectus femoris is not a typo; it is both a knee extensor and a hip flexor.

Rectus abdominis and obliques – If you’re doing a lot of abs training and spend much time hunched over a laptop keyboard, you can have a tight rectus abdominis and obliques. The rectus abdominis is the broad, flat muscle in front of your abdomen, whereas the obliques are the muscles around your waist. Extending these muscles will assist in loosening down your spine and allow for more lumbar mobility.

Chest and shoulders — In the scorpion stretch, your upper torso stays stationary while the lower body swings. It gives your upper body a gentle but helpful space. You might feel the scorpion stretch in your shoulders and chest if they are stiff.

Gluteus maximus – Even if the scorpion pose does not stretch your thigh muscles, they are involved in this workout. Extended sitting not only causes muscle tension but also weakens specific muscles, especially the glutes. 

The scorpion stretch will not grow your glutes bigger, but it will keep them awake and urge them to activate more. Your glutes are the primary hip extensors and, in effect, your butt muscle.

Like the scorpion exercise glutes, the scorpion pose does not lengthen your erector spinae, but it does activate this vital muscle. Long durations of sitting can strain and damage the erector spines, and the scorpion stretch can help. 

The erector spinae muscles are the ones that go up each side of your spine and are in charge of your spine’s elongation.


Is it hazardous for your back to do the Scorpion stretch?

While the scorpion exercise, performed face down with your hands spread wide and one leg crossing your body to touch the side, adds stretch to the front part of the body, the danger to your lower spine and spine exceeds the value.

What is the Scorpion walk?

Start by doing a low push-up. While moving forward, raise one leg like a scorpion tail. In the push-up posture, go ahead one arm at the moment, adjusting your foot when you go. Midway through, change legs.

The bottom line

The scorpion exercise is a one-stop shop for so many mobility and movement difficulties produced by feeling tired. This content will show you how to perform this exercise and a few other flexibility and adaptability workouts to attempt.

Scorpion Exercise
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S Diana

I am involved with a health organization. Since 2017 I work on different health-related projects in various countries. I love it to conscious people about health.

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