Groiners
Groiners is a dynamic mobility and conditioning - groiner exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip adductors
- Secondary muscles
- Iliopsoas, Gluteus maximus, Abdominals
- Exercise type
- Dynamic mobility and conditioning - groiner
Exercise technique
- Plank
Plant your hands below your shoulders and extend your feet behind you.
- Torso
Brace your abdominals and keep your lower back neutral.
- Preparation
Bend your knees slightly to prepare to move both feet together.
- Jump forward
Bring both feet toward the outside of your hands.
- Bottom
Bring your heels closer and comfortably lift your chest while controlling the inner-thigh stretch.
- Return
Keep your hands planted and send both feet back into a high plank.
- Rhythm
Use short, controlled sets while maintaining lower-back and knee alignment.
Key technique points
- Bring your feet outside your hands.
- Keep your hands planted.
- Open your knees in line with your toes as you move forward.
- Do not sag through your lower back in plank.
- Lift your chest without compressing your neck.
- Use a stepping variation if your range is insufficient.
Common mistakes
Narrow landing
Do not squeeze your feet between your hands and collapse your knees inward.
Sagging lower back
Do not drop your abdomen toward the floor when jumping back.
Forcing the heels down
Do not press down hard when ankle range is insufficient.
Throwing the head back
Do not bend your neck instead of opening your chest.
Moving the hands
Do not shift the support point each repetition and disrupt balance.
Uncontrolled speed
Do not continue forceful repetitions beyond your groin range.
Frequently asked questions
Groiners: why is “Narrow landing” a mistake?
Do not squeeze your feet between your hands and collapse your knees inward.
Groiners: why is “Sagging lower back” a mistake?
Do not drop your abdomen toward the floor when jumping back.
Groiners: why is “Forcing the heels down” a mistake?
Do not press down hard when ankle range is insufficient.
Groiners: why is “Throwing the head back” a mistake?
Do not bend your neck instead of opening your chest.
Groiners: why is “Moving the hands” a mistake?
Do not shift the support point each repetition and disrupt balance.
Groiners: why is “Uncontrolled speed” a mistake?
Do not continue forceful repetitions beyond your groin range.
What should I focus on when doing Groiners?
Bring your feet outside your hands. Keep your hands planted. Open your knees in line with your toes as you move forward. Do not sag through your lower back in plank. Lift your chest without compressing your neck. Use a stepping variation if your range is insufficient.
Related exercises
- Standing Cable Hip Adduction
- Short-lever Copenhagen Plank
- Adductor/Groin
- Adductor
- Carioca Quick Step
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.