Video
Instructions
- Start in a high plank position with your hands under your shoulders.
- Step your right foot to the outside of your right hand.
- Lower your hips slightly while keeping your back leg extended.
- Return to the plank position and repeat on the other side.
- Continue alternating legs in a controlled motion.
Technical Tips
- Keep your core engaged to avoid spinal collapse.
- Maintain a straight line from head to heel in the plank position.
- Drive the front foot flat into the floor during the lunge.
- Do not let the front knee collapse inward.
Breathing Tips
- Inhale as you prepare in the plank position.
- Exhale as you step the foot forward.
- Inhale while holding the stretch.
- Exhale as you return to plank and switch sides.
Restrizioni mediche
- Avoid if experiencing acute hip, knee, or lower back pain.
- Not recommended for individuals with severe hip impingement.
- Consult a professional in case of recent abdominal surgery.
Descrizione
Groiners are a dynamic bodyweight movement used primarily to improve hip mobility, increase lower-body flexibility, and prepare the body for high-intensity activity. Commonly featured in warm-ups and mobility circuits, this exercise helps open the hips and groin area by stepping one foot outside the hand from a high plank position and alternating sides rhythmically. This multidirectional movement pattern activates key muscle groups including the glutes, quadriceps, and adductors while also engaging the core and shoulders for stabilization. Because it combines a stretch with controlled locomotion, Groiners are especially effective in improving functional range of motion and reducing stiffness in the hips and lower back. They are suitable for all fitness levels and require no equipment, making them a versatile option in warm-ups, mobility routines, or active recovery. For athletes, lifters, and general fitness practitioners, Groiners offer a highly practical way to prepare the body for dynamic and compound training sessions.
What muscles do Groiners work?
Groiners primarily target the glutes, quadriceps, and adductors, while also engaging the hamstrings, obliques, and shoulders for stabilization and mobility support.
Can I use Groiners as a warm-up?
Yes, Groiners are excellent for warm-ups as they increase hip mobility, activate lower-body muscles, and enhance dynamic flexibility before workouts.
Are Groiners good for hip mobility?
Absolutely, Groiners are one of the best exercises to improve hip mobility by actively opening the hips and stretching the groin area through controlled movement.
How many reps of Groiners should I do?
For warm-up or mobility, 8 to 12 reps per side is ideal. Adjust based on your fitness level and specific training needs.
Do Groiners require equipment?
No, Groiners are a bodyweight-only exercise and can be performed anywhere without equipment.