Supine Scorpion

Back, Glutes, Hip FlexorsBodyweight

The supine scorpion is a mobility exercise that gently twists the spine and stretches the back and hips. It releases lower back tension and improves rotational mobility. Perform it in a controlled manner, alternating sides.

How to do it

1Lie flat on your back with your arms spread wide, palms down, and legs extended straight.

2Lift one leg and smoothly reach it across your body, aiming to touch the floor with your toe.

3Keep both shoulder blades firmly pinned to the floor throughout the entire movement.

4Hold at the end range for a few seconds to feel a gentle stretch along your spine.

5Smoothly return your leg to the center and repeat on the other side.

Common mistakes

Letting your opposite shoulder lift off the floor as your leg crosses over, ruining the spinal rotation.

Swinging your leg forcefully, which can strain ligaments or cause back spasms.

Holding your breath while reaching for the floor, creating excessive tension.

Breathing

Inhale in the starting position, then exhale smoothly as you cross your leg over. Maintain steady breathing at the peak twist.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.