Groiners 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hip Adductors
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Groiners are a bodyweight exercise that primarily targets the hip adductors while also engaging the hip flexors as secondary muscles. Performed from a pushup position with a braced core and tight glutes, the exercise involves lifting one foot off the ground and bringing it toward the opposite hand, then returning to the starting position. This movement promotes hip mobility, core stability, and dynamic flexibility, making it effective for warming up, improving lower-body coordination, and activating the muscles of the hips and inner thighs.
How to Perform
Start in a high plank position with your hands under your shoulders, core engaged, and glutes contracted.
Maintain a straight line from your head to your heels throughout the movement.
Lift one leg and step it forward toward the hand on the opposite side, aiming to get as close as comfortably possible.
Pause briefly while keeping your balance and stability.
Step the leg back to the starting plank position and reset your body alignment before repeating with the other leg.
Focus on controlled movements, avoiding any sagging in the hips or arching of the lower back.
Breathe steadily and keep your shoulders and wrists aligned to protect joints and maximize hip mobility engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to maintain stability and protect your lower back.
Move slowly and deliberately to maximize hip adductor engagement.
Avoid letting your hips sag or rotate to prevent strain and maintain proper form.
Focus on bringing the foot close to the opposite hand without forcing range of motion.
Breathe steadily to support balance and control during each repetition.
Engage glutes actively to assist with hip stability and prevent lower back stress.
Use this exercise as a dynamic warm-up to improve hip mobility and flexibility.
Keep shoulders stacked over hands to reduce unnecessary pressure on wrists.
Increase range of motion gradually as flexibility and strength improve.
Maintain even weight distribution between supporting hand and foot to optimize control.
How Not to Perform
Do not let your hips drop or sag, as this shifts tension away from the hip adductors.
Do not rotate your torso excessively, which reduces effectiveness and risks lower back strain.
Do not rush the movement; performing it too quickly decreases muscle engagement.
Do not lift your foot too far if it causes discomfort or loss of balance.
Do not relax your core, as this can compromise stability and place stress on the lower back.
Do not place hands too far forward or backward, which can strain shoulders and wrists.
Do not lock your elbows or hyperextend joints during the exercise.
Do not ignore controlled breathing, as holding breath can reduce efficiency and stability.
Do not let the supporting leg collapse inward; maintain alignment to target the correct muscles.
Do not allow the glutes to relax, which decreases hip stability and reduces focus on hip adductors.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
