Forearm Scorpion Plank
Level up your core stability with the Forearm Scorpion Plank. This dynamic move combines a rock-solid plank with glute-focused rotations to torch your obliques and improve hip mobility.
The Forearm Scorpion Plank mainly works the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Forearm Scorpion Plank Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis)
How to do the Forearm Scorpion Plank
Setup
Begin in a standard forearm plank position, with elbows directly beneath your shoulders and your body forming a straight line from head to heels. Maintain engagement in your core and glutes to ensure your hips do not sag or pike.
Execution
While keeping your upper body stable and core tight, lift one leg off the ground.
Bend the knee of the lifting leg and drive it toward the ceiling, aiming to tap your foot toward the opposite side of your body, creating a twisting motion at the hips.
Return the leg to the starting plank position with control.
Repeat the movement on the opposite side, alternating legs throughout the set.
Key Tips
Keep Hips Square: Try to minimize excessive torso rotation; the movement should be driven primarily by your glutes lifting the leg.
Control: Do not use momentum; focus on the contraction of the glute and the stabilization of the core throughout the entire range of motion.
Forearm Scorpion Plank FAQs
What muscles does the Forearm Scorpion Plank work?
The Forearm Scorpion Plank mainly works the glutes & hips and core. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Forearm Scorpion Plank?
None. The Forearm Scorpion Plank is a bodyweight exercise, so you can do it anywhere.
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