Groiners

How to do the Groiners

1. Begin in a pushup position on the floor. This will be your starting position.
2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Muscles worked

Role	Muscles
Primary	adductors
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same adductors, with and without kit.

Band Hip Adductions Resistance Bands Adductor Foam Roller Thigh Adductor Machine Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment Lying Bent Leg Groin Other Equipment

Easier than the Groiners

Same movement pattern, lower entry difficulty — work up from here.

Side Leg Raises beginner · Bodyweight Band Hip Adductions beginner · Resistance Bands Thigh Adductor beginner · Machine

Common questions

What muscles does the Groiners work?

The Groiners primarily works the adductors. Side Leg Raises, Groin and Back Stretch, and Band Hip Adductions train the same muscle, across 5 equipment types.

What equipment do you need for the Groiners?

None — the Groiners is bodyweight, so it works at home, in a hotel room or outdoors. Side Leg Raises and Groin and Back Stretch also need nothing.

Is the Groiners suitable for beginners?

It is rated intermediate. Start with Side Leg Raises, Band Hip Adductions, and Thigh Adductor and work up.

Where should the Groiners go in a workout?

Early — the Groiners is compound, working 1 muscle group, so run it first or second while you are fresh.

Similar exercises

Side Leg Raises Bodyweight Groin and Back Stretch Bodyweight Band Hip Adductions Resistance Bands Thigh Adductor Machine Adductor Foam Roller Adductor/Groin Bodyweight