Groiners
The Groiners targets the Adductors and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Groiners work?
The Groiners primarily targets the Adductors. It's an effective compound exercise for building adductors strength.
Is the Groiners good for beginners?
The Groiners is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Groiners?
You need no equipment — just your bodyweight to perform the Groiners. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.