Plank Scorpion
Plank with foot crossing under and across the body — combined trunk stability with rotational mobility.
Level: Beginner
Primary: Abs
Movement: Isolation
Tags: Anti-Rotation Core Stability
Type: Flexibility (Dynamic Stretching) ISO
Equipment: Body Weight
Sports: Gymnastics MMA Swimming
Target muscles
The trunk and obliques hold the plank against the rotational pull. The hip flexor of the kicking leg lifts the foot. The hip mobility of the rotating side is challenged. The shoulders and chest stabilize the plank.
How to perform
Setup
Begin in a forearm or high plank position. Trunk braced.
Execution
Lift one foot off the ground, bend the knee, and rotate the hip to bring that foot across the body toward the opposite hand. Return to the plank. Alternate sides.
Common mistakes
- Hips dropping during the cross.
- Rushing the rotation.
- Not bringing the foot to the opposite hand.
- Forgetting to alternate.
- Soft trunk.
Progressions and regressions
Regress to standard planks. To progress, work for time, slower tempo.
Programming notes
Combined trunk work. 3 sets of 6-10 per side, twice a week.
