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Instructions
- Lie face down on the floor with arms extended to the sides at shoulder height.
- Bend your right knee and lift your leg off the ground.
- Rotate your right hip and try to touch your right foot across your body towards your left hand.
- Hold the stretch for the desired duration.
- Return to the starting position and repeat on the other side.
Technical Tips
- Keep your chest in contact with the floor to maximize hip and lower back mobility.
- Avoid forcing the leg down if you feel discomfort in the lower back.
- Move slowly and under control to avoid strain.
Breathing Tips
- Inhale deeply before starting the movement.
- Exhale slowly as you rotate and reach your foot across.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hip joint restrictions
- Recent abdominal surgeries
What muscles does the reverse scorpion stretch target?
The reverse scorpion stretch primarily targets the lower back and glutes while also engaging the hamstrings, gluteus medius, hip abductors, and external obliques for rotational mobility and hip flexibility benefits.
Is the reverse scorpion stretch safe for lower back pain?
If you have existing lower back pain or injuries, consult a medical professional before performing the reverse scorpion, as its rotational extension may aggravate certain conditions despite its benefits for mobility and flexibility.
How long should I hold the reverse scorpion stretch?
Hold the reverse scorpion stretch for 20–30 seconds per side, focusing on controlled breathing and smooth rotation to maximize its hip and lower back mobility benefits.
The Reverse Scorpion is an effective mobility exercise that targets hip flexor flexibility, lower back mobility, and overall spinal rotation. It is particularly beneficial for improving hip extension and counteracting prolonged sitting by opening the anterior chain while gently activating the glutes and lower back. This stretch enhances functional range of motion and is often included in warm-ups, mobility flows, or cool-down routines to reduce tightness in the lower back and hips. Its controlled rotational pattern also helps to prepare the body for dynamic activities and to maintain healthy lumbar and thoracic mobility, which is essential for performance and injury prevention. Suitable for fitness, yoga, and Pilates contexts, the Reverse Scorpion requires no equipment and can be performed anywhere, making it a practical addition to daily movement routines for enhanced flexibility and lower back relief.