Groiners
- 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.
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Related exercises to discover
Seated Resistance Bands Leg Presses / Extensions
Leg Presses / Machine Squat Press
Mountain Climbers / Alternating Knee-ins
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. Seated resistance bands leg presses / extensions, leg presses / machine squat press and mountain climbers / alternating knee-ins 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.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
