Scorpion Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Scorpion is a bodyweight exercise that works your abs and quadriceps.

Scorpion is a great moderate move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist.

It requires no equipment to do.


How to do Scorpion


Begin lying facedown on the floor in a "T" role.

Remove your shoulders and move them to the side and stretch your left leg and arm gradually around your body to your right hand.

Keep this place and move back to the starting point.


  • The movement should occur in your hips, not in your lower back.

Illustrated Guide

Learn how to do scorpion from this step-by-step illustrations:

Scorpion 1
Scorpion 2

Muscles Worked

The muscles used for scorpion may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for scorpion are:

Primary Muscles

  • Abs
  • Quadriceps

Synergyst Muscles

  • Glutes

Frequently Asked Questions

What muscles does Scorpion work?
Scorpion works abs, quadriceps.
What is Scorpion good for?
Scorpion is beneficial for conditioning, for flexibility, for mobility, for stretching and to strengthen. It works the best for core, hips, legs, lower body, upper legs and waist, as it works abs, quadriceps. Scorpion is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Scorpion a good exercise?
Scorpion is a popular bodyweight exercise for abs, quadriceps.

Training, Progressions and Regressions

Interested in how to improve your Scorpion faster?

Scorpion Training and Progressions

Standards and Averages

Wonder how do others perform in Scorpion and how should you?

Scorpion Standards and Averages


Wonder how to work the same muscles with other exercises?

Scorpion Alternatives


Wonder how to make Scorpion either easier or more challenging?

Scorpion Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Compound
Muscles Worked Abdominals, Quadriceps, Gluteus
Difficulty Level(s) Moderate, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Abs, Quadriceps
Synergyst muscle(s) Glutes

Related exercises

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