BOSU Scorpion
A prone scorpion rotation over the BOSU, opening the hips and lower back by reaching one leg across the body in a controlled twist.
Level: Foundation
Primary: Back - Lower
Secondary: Abs Glutes
Movement: Isolation
Tags: Balance / Stability Rotational
Type: Flexibility (Dynamic Stretching) Functional Fitness (Obstacle & Hybrid)
Equipment: Balance Trainer
Target muscles
The scorpion is a mobility movement that targets rotation through the lumbar spine and hips. As one leg sweeps across the body, the lower-back erectors and obliques control the rotation, the glutes and hip flexors of the moving leg lengthen and guide it, and the chest and shoulders open against the floor. Draping the torso over the dome adds a gentle extension and a balance element that makes the stretch active rather than passive.
How to perform
Setup
Lie face down with the dome under your hips or lower chest, arms spread wide for a stable base and legs long behind you. Set the shoulders down and brace the core lightly so the rotation is controlled.
Execution
Lift one leg and sweep it up and across the body, reaching the foot toward the opposite hand while the chest and shoulders stay anchored. Move slowly into the rotation until you feel a stretch through the lower back, hip and front of the hip, then return the leg under control and repeat on the other side. The pace is deliberate — this is a mobility drill, so chase a controlled range and a good stretch rather than speed or force. Breathe out as you reach across.
Common mistakes
- Wrenching the leg across with momentum instead of moving slowly into the stretch.
- Letting the chest and shoulders peel off the floor, losing the anchor.
- Forcing range beyond a comfortable stretch and straining the lower back.
- Holding the breath rather than exhaling into the rotation.
Progressions and regressions
Regress by performing the scorpion flat on the floor with a smaller range, or by bending the moving knee to shorten the lever. Progress by reaching further across, adding a brief hold at end range, or moving onto the dome for the extra extension and balance challenge.
Programming notes
Use it in a warm-up or mobility flow, or as a cooldown, 1-2 sets of 6-10 controlled reaches per side. It opens the hips and thoracolumbar region before rotational or lower-body training. Keep the range pain-free and never bounce into the stretch — mobility work is about control, not aggression.
