Back to exercises
Groiners, starting position 
Groiners, finishing position
StretchingintermediateBodyweight
Groiners
Primary
Adductors
Equipment
Bodyweight
Level
intermediate
Groiners demonstration
How to Perform
- 1Begin in a pushup position on the floor. This will be your starting position.
- 2Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- 3Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
Adductors
Exercise Details
- Category
- Stretching
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Groiners work?
Groiners primarily targets the Adductors.
What equipment do I need for Groiners?
Groiners requires Bodyweight.
Is Groiners suitable for beginners?
Groiners is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Groiners
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.