Scorpion Walks
Plank with foot crossing under and toward opposite hand, walking forward — combined trunk control with rotational mobility.
Level: Beginner
Primary: Cardio Full Body
Movement: Compound
Tags: Animal Movement
Type: Flexibility (Dynamic Stretching) Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The trunk and obliques control the rotation. The hip mobility of the rotating side is challenged. The shoulders and chest hold the plank position.
How to perform
Setup
Begin in a high plank position.
Execution
Bring one foot up and across the body, rotating the hip and tapping the foot toward the opposite hand. Return it. Repeat on the other side. Walk the hands forward as you go.
Common mistakes
- Hips dropping.
- Rushing.
- Not bringing the foot fully across.
- Forgetting to alternate.
- Sloppy walk forward.
Progressions and regressions
Regress to plank scorpions in place. To progress, work for distance.
Programming notes
Combined movement. 3 sets of 30-60 seconds, twice a week.
