Groiners

Please use the Save PDF
option on the page ✌️

Equipment required

NO EQUIPMENT

Primary muscle group(s)

Glutes & Hip Flexors

Secondary

Hamstrings

Groiners exercise secondary muscle groups

Begin in a push-up position with your hands directly beneath your shoulders. Your legs will be straight behind you and your core will be contracted.
Maintain a flat back as you bring your right foot forward and place it next to your right hand. Bend the left knee.
Hold this stretch for 20 to 40 seconds. Return your right foot behind you and bring your left foot forward.Continue alternating.

Related exercises to discover

Water Bottle Squat Clean and Presses

Pistol / Single / One Leg Extended Arm Squats

Gluteus / Glute / Gluteal Stretch

Browse all exercises

Groiners is a at-home work out exercise that targets glutes & hip flexors and also involves hamstrings. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Water bottle squat clean and presses, pistol / single / one leg extended arm squats and gluteus / glute / gluteal stretch are related exercise that target the same muscle groups as groiners. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.