Strength
Scorpion Kick
A dynamic bodyweight movement designed to enhance spinal mobility, hip flexibility, and core stability simultaneously.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
Lift your right leg off the floor and bend your knee to a 90-degree angle so your heel points toward the ceiling.
Rotate your right hip across your body, reaching your right foot toward the floor on your left side while keeping your arms straight.
Allow your torso to twist naturally while maintaining firm contact with the ground using both hands.
Pause for a moment at the peak of the stretch to feel the opening in your hip and lower back.
Slowly reverse the movement to return your right foot to the starting plank position.
Repeat the sequence on the opposite side by lifting and rotating your left leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the hands off the floor during the rotation
- Moving too quickly which reduces the stretch and control
- Letting the lower back sag while in the initial plank position
- Restricting the hip rotation by keeping the pelvis too rigid
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.