Bench Scorpion Fighter (alternating)

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The bench Scorpion fighter workout primarily targets the obliques and lower back muscles.

During the workout, the bench is utilized to perform alternating scorpion movements, engaging the targeted muscles effectively.

While the workout may also engage secondary muscles, such as the core and glutes, the focus remains on the obliques and lower back.

Position yourself face down on a flat bench, with your chest and stomach resting on it.
Place your hands behind your head, interlocking your fingers.
Extend your legs straight out behind you, with your toes touching the ground.
Lift your upper body off the bench, contracting your lower back muscles.
Simultaneously, lift your right leg off the ground, keeping it straight.
Lower your upper body and right leg back down to the starting position.

Position yourself on the bench with your feet firmly on the ground and your knees bent at a 90-degree angle.
Engage your core by pulling your belly button towards your spine and maintain a straight back throughout the exercise.
Alternate lifting your legs off the ground, keeping them straight and parallel to the floor, while simultaneously twisting your torso to touch your opposite hand to the outside of your lifted foot.
Focus on your obliques and lower back by squeezing them as you twist and reach.
Control the movement and avoid using momentum by performing the exercise slowly and with proper form.
Breathe deeply and exhale as you twist to fully engage your muscles and enhance your stability.