← EXERCISE LIBRARYCalisthenics
Scorpion Reach
From a prone position, reach one heel across the body toward the opposite hand, opening the front of the hip and rotating the spine. Three sets of eight per side with both shoulders down before adding range.
- 01Lie face down with the arms out wide in a T and the forehead resting on the mat.
- 02Bend one knee and lift that leg off the floor.
- 03Rotate the hips and sweep that heel across the body toward the opposite hand.
- 04Keep both shoulders and both palms pinned to the mat.
- 05Return the leg under control and alternate sides.
- 01Both shoulders stay glued down.
- 02Move slowly, this is a reach and not a swing.
- 03Go only as far as the shoulder stays down.
- 01Letting the far shoulder peel off the mat, which turns spinal rotation into a whole-body roll and removes the stretch.
- 02Throwing the leg across, which forces range the hip has not earned and can nip the low back.
- 03Holding the breath at end range, which raises the tension you were trying to reduce.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.