Hinges and bridges
Raised scorpion
- Kit
- No kit
- Works
- glutes
- Also
- hamstrings · lower back · core
- Sides
- Left and right
The raised scorpion is a prone single-leg hip extension done with your chest propped up on your forearms. You drive one bent knee up behind you so the sole of the foot presses toward the ceiling, which loads the glute at the top of its range with no equipment and very little space. It suits anyone who wants glute work without kneeling on hard floors, and it exposes side-to-side differences quickly.
Form
How to do raised scorpion
- 1Lie face down and prop your chest up on your forearms, elbows under or just ahead of your shoulders, hips and thighs flat on the floor.
- 2Bend one knee to about a right angle so the sole of that foot faces the ceiling, and press your hip bones and the other thigh down into the floor.
- 3Breathe out and drive the bent knee up and back by squeezing the glute, lifting the thigh clear of the floor without letting your hips twist open.
- 4Pause briefly at the top where the glute is hardest, then lower the thigh under control until it just brushes the floor and breathe in.
- 5Keep the rhythm steady for the whole effort, then repeat on the other side so both legs get the same work.
Watch for
Common mistakes
Rolling the hip open and turning the lift into a side-lying motion.
Fix: Keep both hip bones pressed into the floor and reduce the height of the lift until you can hold them level.
Arching the lower back and letting the ribs flare to gain height.
Fix: Brace your middle lightly, keep the ribs down and think about lifting with the glute rather than reaching the foot higher.
Kicking fast and letting the leg drop back down.
Fix: Drive up deliberately, hold the top for a beat and lower at the same speed you lifted.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.