Scorpions (How To, Muscles Worked, Alternatives)

Scorpions are a dynamic mobility exercise that opens up the hips, spine, and chest while gently activating the glutes and lower back. Performed lying face-down, you swing one leg across your body in a controlled twisting motion, mimicking the shape of a scorpion’s tail.

This is a go-to drill for improving rotational mobility and prepping the body for movement, especially before lifting or running.

Primary Muscles Worked: Hip Flexors, Glutes, Lower Back
Secondary Muscles Worked: Obliques, Chest, Shoulders
Equipment Needed: None

How To Do Scorpions

Step-by-Step Instructions

Set-Up:
- Lie flat on your stomach with your arms extended out to the sides like a “T” (palms down).
- Keep your legs straight and your head relaxed, looking down or slightly to one side.
Execution:
- Lift your right leg off the ground and sweep it up and across your body toward your left hand.
- Allow your hips and spine to rotate, but keep your shoulders as close to the ground as possible.
- Return the leg to the starting position and repeat on the other side.
- Alternate sides with control, focusing on smooth movement.
Tips for Proper Form:
- Keep both arms down and shoulders grounded for a better stretch.
- Don’t force your foot to touch the ground—go only as far as your mobility allows.
- Exhale as you rotate to help open up your torso and hips.

Key Benefits

Improves rotational mobility in the hips and spine.
Loosens up the lower back and chest.
Great for warm-ups, especially before dynamic or rotational sports and lifts.

Modifications and Variations

Easier Option:
- Limit the range of motion—just lift and rotate gently to a comfortable position.
- Keep the leg bent for less tension on the lower back.
Harder Option:
- Pause for 2–3 seconds at the end of each rotation.
- Add a glute squeeze to increase muscle activation at the top of the rep.

Common Mistakes

Lifting the Shoulders: Keep your chest and shoulders as flat as possible to isolate the rotation.
Over-Twisting: Move within your range of control—don’t force your leg down.
Going Too Fast: This is a controlled mobility movement, not a speed drill.

Reps and Sets Recommendations

For Warm-Up: 2–3 sets of 5–8 reps per side.
For Mobility: 3 sets of 8–10 reps per side with a 1–2 second pause at end range.
In Recovery Routines: Include with other floor-based mobility drills for total-body reset.

Scorpion Alternatives

If, for whatever reason, you’re unable to do Scorpions – here are a few alternatives that may work instead.

Reverse Lunge and Reach

Reverse Lunge and Reach is a great dynamic bodyweight movement that does a great job of opening up the hips, stretching both the hips flexors and quads. This exercise can work as a great substitution for Scorpions.

Leg Swings

Standing Leg Swings, both side to side and front to back, are another good alternative for Scorpions. Doing Leg Swings all four directions not only can loosen the hips, but can also help warm up the hamstrings and groin as well.