Groiners
How to Do 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.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
Related Glutes & Hip Flexors Exercises
Groiners Exercise Details
Muscles worked
Groiners targets glutes & hip flexors and also works hamstrings. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Squats to side leg raises / lifts, rope jumping / jump rope / skipping and contralateral limb raises. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
