Prone Scorpion for BJJ
The prone scorpion stretch improves hip rotation and thoracic spine mobility by reaching one foot across the body while lying face down. The twisting motion opens the chest, hip flexors, and thoracic spine simultaneously. It is an excellent dynamic warm-up movement for the hips and spine.
✓ Step-by-Step Instructions
- 1 Lie face down with arms extended out to your sides.
- 2 Keep your right arm pressing into the ground.
- 3 Lift your left foot and reach it across your body toward your right hand.
- 4 Let your hip and spine rotate naturally.
- 5 Hold briefly at end range.
- 6 Return to the starting position and repeat on the other side.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Opens the rotation range needed for inverting and granby rolling. The twisting pattern prepares the body for the multi-directional hip and spine movements common in guard retention.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Forcing the foot too far across
- ⚠ Lifting the opposite arm off the ground
- ⚠ Bouncing at end range
- ⚠ Not controlling the rotation back
🔄 Variations
- → Supine scorpion
- → Static scorpion hold
- → Scorpion with arm reach
- → Partner-assisted scorpion
Track Your Prone Scorpion Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Prone Scorpion help my BJJ game? ▼
Opens the rotation range needed for inverting and granby rolling. The twisting pattern prepares the body for the multi-directional hip and spine movements common in guard retention.
What equipment do I need for the Prone Scorpion? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Prone Scorpion? ▼
The Prone Scorpion is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.