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
,
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.
Where the Groiners fits
The Groiners shows up in training built around a specific goal. See how it fits:
More adductors exercises
Groiners: common questions
What muscles does the Groiners work?
The Groiners primarily works the Adductors.
Is the Groiners suitable for beginners?
The Groiners is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Groiners?
None. The Groiners is a bodyweight exercise, so you can do it without any equipment.
Is the Groiners a compound or isolation exercise?
The Groiners is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Groiners with correct form?
Begin in a pushup position on the floor. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Groiners sets, free.
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