Groiners
How to do the Groiners with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
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Body Only
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.
Log it, see it on your body.
Every Groiners set you log feeds Ascend's anatomy heatmap — so your adductors volume is visible at a glance — and counts toward your bodyweight-strength tier.
More adductors exercises
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