Prone Scorpion
Lying face down, one leg reaches up and across the body toward the opposite hand, mobilising the hip flexors and rotating the lower spine.
Primary muscles
- Hip Flexors
- Obliques
Secondary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Sets
- 1–2
- Reps
- 5–8 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying face down with arms out to the sides in a T and legs straight.
Keep your chest and both arms on the floor.
Bend one knee and lift the leg, reaching the foot toward the opposite hand.
Go only as far as is comfortable, then return the leg to the floor.
Alternate sides for the prescribed reps.
Breathing: Exhale as the leg crosses over and inhale as it returns.
Coaching tips
Chest stays heavy
Controlled reach, not a kick
Squeeze the glute of the moving leg
Common mistakes
Kicking the leg over with momentum
Lifting the shoulders off the floor
Forcing the foot to touch the hand
Safety notes
Keep the movement slow; skip it if spinal rotation in extension causes discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.