Scorpion Stretch
Improve flexibility & relieve back pain with the Scorpion Stretch! Gently twist & extend for a satisfying, full-body release.
The Scorpion Stretch mainly works the core and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Scorpion Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi); Hip Flexor (iliopsoas); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Obliques; Deep Core (transverse abdominis)
Scorpion Stretch Variations and Alternatives
How to do the Scorpion Stretch
Start by lying face down on a comfortable surface with your arms extended out to the sides, forming a T shape with your body.
Keeping your shoulders and chest flat on the ground, gently lift your left leg off the ground.
Bend your left knee, and slowly bring your left foot towards your right hand, attempting to touch it. This action will naturally cause your hips to rotate and your lower back to arch slightly.
Hold this position for a recommended time of 20-30 seconds, feeling a stretch in your lower back, hip flexors, and quadriceps on the left side, as well as a mild stretch in your right shoulder and chest.
Gently return your left leg back to the starting position.
Repeat the stretch on the other side by lifting your right leg and attempting to touch your left hand.
Switch back and forth between sides for the desired number of repetitions or duration.
Make sure to perform the stretch in a controlled manner and within the limits of your flexibility. Avoid overstretching or any form of discomfort or pain. It's also important to breathe naturally throughout the stretch.
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Scorpion Stretch FAQs
What muscles does the Scorpion Stretch work?
The Scorpion Stretch mainly works the core and back. The main muscles are the rectus abdominis, latissimus dorsi, iliopsoas and rhomboids.
What equipment do you need for the Scorpion Stretch?
None. The Scorpion Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Scorpion Stretch variations and alternatives?
Similar exercises include the Side Ab Cobra Stretch, Iron Cross Stretch, Lizard Pose and Drop Sphinx Heel.
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