Groiners

Groiners is a intermediate-level compound in the stretching category that primarily works the adductors. It is performed with bodyweight.

How to do it

1. 1Begin in a pushup position on the floor. This will be your starting position.
2. 2Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
3. 3Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.