How to Do Groiners
Step-by-step instructions, muscles worked and workouts that use the groiners.
| Main muscles | Adductors |
| Also works | — |
| Equipment | Body Only |
| Level | Intermediate |
| Type | Stretching |
How to do it
- Begin in a pushup position on the floor. This will be your starting position.
- Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Full Body Stretches: 8-Move Routine8 exercises · about 6 min · BodyweightHip & Glute Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight
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Gear for this exercise
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