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Exercises/Upper Back/Scorpion

Exercise

SCORPION

IntermediatePrimaryUpper BackSecondaryGlutes
Stand
Squat

Form cues

Keep both shoulders flat on the mat throughout the rotation
Initiate the movement from the hip, not the lower back
Move slowly — this is a mobility drill, not a speed exercise
Let gravity do the work at end range — do not force the knee down
Breathe out as the leg crosses over to release the hip flexor
Animated diagram — illustrative only

About

The Scorpion is a dynamic prone stretch that targets the hip flexors, thoracic rotators, and posterior chain simultaneously. Named for the arc the leg traces through the air, it combines hip extension, spinal rotation, and shoulder stabilization into one drill — making it a favorite warm-up and mobility tool for athletes in rotational sports, runners, and anyone dealing with thoracic stiffness.

Instructions

Step-by-step technique

01

T-position start

Lie face down with arms extended straight out to the sides, forming a T-shape with your body. Legs are together and straight. Rest your forehead on the mat.

Arms wide, body forming a T
02

Rotate the hips

Rotate your hips to the left so that your right hip peels off the mat. Keep both shoulders pressed into the floor as firmly as possible.

Shoulders stay down as hips rotate
03

Sweep the leg across

Allow your right leg to swing across your body, extending the knee and reaching your right foot toward your left hand. This creates the scorpion tail arc.

Reach the foot toward the opposite hand
04

Find end range

Let gravity guide your leg toward the floor. Hold for 2–3 seconds. You should feel a stretch through the right hip flexor, anterior thigh, and thoracic rotators.

Gravity deepens the stretch — no forcing
05

Return and switch

Slowly sweep the leg back to center and lower the hip to the mat. Pause briefly, then repeat on the other side.

Slow return before switching sides

Common mistakes

What goes wrong — and why

Mistake

Shoulders leaving the mat

Allowing the shoulder on the rotation side to rise removes the thoracic rotation component and turns the drill into a simple hip roll.

Actively press the "staying side" shoulder into the mat. This constraint is what makes the stretch effective.

Mistake

Bending the knee

Bending the knee reduces the hip flexor stretch and makes it easier to get the leg across — but removes most of the benefit.

Keep the leg as straight as possible throughout the sweep. Range will improve with consistent practice.

Mistake

Moving too fast

Using momentum to swing the leg bypasses the mobility work. The tissues cannot lengthen without sustained end-range exposure.

Move slowly through the full arc — 3–4 seconds to cross, 2–3 second hold at end range, 3–4 seconds to return.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Supine Windshield Wipers

Lie on your back with knees bent and feet flat, then let both knees fall to one side. A gentler thoracic rotation that builds the body awareness needed for the Scorpion.

Variation

Standing Scorpion

Hinge forward at the hips, extend one arm forward, and sweep the opposite leg laterally and across. Used in dynamic warm-ups for sports requiring rotational power.

Progression

Scorpion with Pause and Pulse

At end range, hold for 5 seconds then add three gentle downward pulses to progressively load the hip flexor at its longest position.