Quick Answer
Groiner is a intermediate stretching exercise that targets your adductors and hip flexors. It uses only your bodyweight. Start high plank position.
Video Tutorial
How to Perform the Groiner
- 1
Start high plank position.
- 2
Engage core.
- 3
Jump both feet forward, landing outside hands.
- 4
Aim for deep squat/frog position.
- 5
Keep chest lifted.
- 6
Quickly jump feet back to starting plank.
- 7
Repeat dynamically.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Groiner isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Groiner work?
The Groiner primarily works your adductors and hip flexors. Secondary muscles include the glutes, hamstrings, quadriceps and core.
What equipment do I need for the Groiner?
The Groiner needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Groiner suitable for beginners?
The Groiner is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Groiner should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Groiner every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.