What Is a Scorpion in Cheerleading?

The scorpion is one of the most iconic and visually stunning flyer positions in cheerleading. In a scorpion, the flyer stands on one leg while pulling the other foot up behind their head, creating a beautiful arched shape. This position requires exceptional shoulder flexibility, back mobility, hip flexor openness, and single-leg balance. It is a staple of elite-level stunting and a skill that every aspiring flyer wants to master. This guide covers the specific stretches and exercises you need to develop a beautiful, safe scorpion.

Prerequisites for the Scorpion

Before working on the scorpion, you need these foundational elements:

• Flat right and left splits: The scorpion requires the hamstring flexibility of the front split on your standing leg. If you cannot do a full split yet, check out our split stretching guide.
• Shoulder flexibility: You must be able to reach behind your head comfortably. Tight shoulders make the scorpion impossible.
• Back flexibility: A flexible upper and lower back allows the beautiful arch that defines a great scorpion.
• Balance: You will be standing on one leg while holding a challenging position. See our balance training guide.

Shoulder Stretches for Scorpion

Shoulder flexibility is often the limiting factor in achieving a scorpion:

• Wall shoulder stretch: Face a wall, place your hands on it at shoulder height, and walk your hands up while pressing your chest toward the wall. Hold 30 seconds.
• Behind-the-back stretch: Clasp your hands behind your back and lift them upward. This opens the shoulders in the exact direction needed for scorpion.
• Towel stretch: Hold a towel behind your back — one hand high, one hand low. Pull gently to stretch the shoulder. Switch sides.
• Chest doorway stretch: Stand in a doorway, place your forearms on the frame, and lean forward. This opens the chest and anterior shoulders.

Back Stretches for Scorpion

A flexible back creates the beautiful arch:

• Cobra stretch: Lie on your stomach, place hands under your shoulders, and push up while keeping your hips on the ground. Hold 20 seconds.
• Cat-cow stretch: On hands and knees, alternate between arching and rounding your back. This mobilizes the entire spine.
• Bridge: Lie on your back, place hands by your ears, and push up into a bridge. Hold 15-20 seconds. This is the gold standard for back flexibility.
• Puppy pose: From a tabletop position, walk your hands forward while keeping your hips over your knees. This stretches the upper back and shoulders simultaneously.

Hip Flexor Stretches for Scorpion

The lifted leg requires open hip flexors:

• Kneeling lunge: The foundation hip flexor stretch — hold 30 seconds each side
• King pigeon: From a lunge, lower your back leg and lean back. This is an intense hip flexor and quad stretch.
• Standing quad stretch: Pull your foot to your glute while standing. Progress by pulling the foot upward behind your head.

Scorpion Progression Drills

1. Standing foot grab: Stand on one leg, reach back and grab your other foot. Hold 15 seconds.
2. Foot to head (lying down): Lie on your stomach, reach back and pull your foot toward your head. This removes the balance challenge.
3. Wall scorpion: Stand with your back to a wall, place your foot on the wall behind your head. Use the wall for support.
4. Full scorpion hold: Standing on one leg, pull your foot all the way behind your head. Hold 10 seconds and gradually increase.

Conclusion

Mastering the scorpion takes consistent stretching, patience, and proper progression. Focus on your shoulders, back, and hip flexors, and the scorpion will come. For more flexibility and training advice, check out our guides on mastering the splits, effective stretching, and balance training.