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Glutes · Beginner

Prone Scorpion

Mobility drill for restoring controlled range through the spine or hips.

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Prone Scorpion demonstration

Exercise overview

Training details

GlutesCoreLower Back

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with the arms extended out to the sides and the forehead resting lightly on the floor.
  2. 02Bend one knee to about ninety degrees while keeping both shoulders as grounded as possible.
  3. 03Lift that leg and reach the foot across the body toward the opposite side.
  4. 04Allow controlled rotation through the hips and trunk without forcing the lower back or shoulder.
  5. 05Return the leg slowly to the start and alternate sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Twist Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteExercise Ball One Leg Prone Lower Body RotationComparable substituteTable Top Bridge RotationComparable substituteTwist Hip LiftComparable substituteChair Lower Back StretchComparable substituteCobraComparable substituteLying Trunk Rotation Stretch

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