Groiners

Technique

How to perform Groiners

1. Start in a high plank with your hands beneath your shoulders and your legs extended.
2. Keep your hands planted and hop both feet forward beside your hands.
3. Land with your knees bent and apart, controlling the wide crouch.
4. Hop both feet back into the plank without letting your hips drop.
5. Continue the two-foot in-and-out movement under control; there is no push-up or standing jump.

Programming relevance

Muscles involved

Primary targets: Adductor Longus, Adductor Magnus, Gluteus Maximus.