Plank Scorpion

oec:plank-scorpion

A dynamic bodyweight mobility and core exercise performed from a high plank by extending and rotating one leg across the body.

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Also called: Scorpion Kick, Scorpion Plank, High Plank Scorpion

How to do it

Start in a high plank position with your hands directly beneath your shoulders and fingers spread.
Position your feet hip-width apart and establish a rigid line from your head to your heels by bracing your core.

Lift one foot off the floor, flex the knee slightly, and lift the leg into hip extension behind you.
Rotate your pelvis and swing the elevated leg across your body toward the opposite side, reaching the toes toward the floor.
Pivot onto the outer edge of your stationary foot while pressing firmly through both hands to keep your chest facing the floor.
Smoothly reverse the rotation, return your foot to the starting plank position, and repeat on the opposite side.

Exhale as you rotate and reach the leg across your body; inhale as you return to the neutral plank position.

Lifting one hand off the floor as the torso rotates.: Actively push through both hands and keep the chest facing the ground to isolate rotation to the hips and spine.
Rushing the movement with momentum rather than controlled muscular effort.: Move deliberately and pause briefly at the end range of rotation before returning to the plank.

Do not force end-range hip or lumbar extension if you experience pinching or discomfort in the lower back.

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