Groiners
The Groiners primarily targets your Adductors. It requires stretch and is best suited to intermediate lifters.
Intermediate level · Equipment: Stretch · Compound · Pull
Primary muscles: Adductors
How to perform Groiners
- Step 1. Begin in a pushup position on the floor. This will be your starting position.
- Step 2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- Step 3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Frequently asked questions
What is the primary muscle group targeted by groiners?
Groiners primarily target the glutes while improving functional mobility in the hip flexors. The movement emphasizes dynamic stretching and activation of the posterior chain through a deep lunging range of motion.
How should I position my feet during the movement to ensure proper form?
Step or jump your foot to the outside of your hand, keeping the foot flat on the floor. Ensure your shin remains vertical and your hips sink toward the ground to maximize the stretch in the glutes and hips.
What is a common mistake that reduces the effectiveness of groiners?
Allowing the back to round excessively or failing to bring the foot all the way to the hand are common errors. Maintain a neutral spine and focus on driving the hips forward to keep the tension on the glutes.
How can a beginner modify the groiner if they lack hip mobility?
Beginners can perform the movement at a slower pace by stepping one foot forward at a time rather than jumping. Elevating the hands on a stable bench or blocks can also reduce the required range of motion.
How should groiners be programmed into a workout routine?
They are most effective as a dynamic warmup, performed for 2 to 3 sets of 10 to 15 repetitions per side. This frequency helps prime the hips and glutes for heavier compound lifts like squats or deadlifts.
Sample sets & reps for Groiners
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Adductors exercises
- Adductor — stretch
- Adductor/Groin — stretch
- Band Hip Adductions — band
- Carioca Quick Step — other
- Groin and Back Stretch — stretch
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