Groiner
From a push-up position, jump both feet up outside the hands into a low, wide crouch with the chest up, then jump back. Opens the groin and hips dynamically while raising the heart rate.
Primary muscles
- Adductors
Secondary muscles
- Hip Flexors
- Glutes (Gluteus Maximus)
- Quadriceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 1–2
- Reps
- 8–12
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
In a high push-up position with hands under the shoulders and the body in a straight line.
Brace the core and jump both feet forward, landing flat just outside the hands.
Sink the hips low with the knees wide and lift the chest and head.
Pause for a moment in the bottom, then jump the feet back to the push-up position.
Repeat at a steady rhythm for the prescribed reps.
Breathing: Exhale as the feet land forward and inhale as you jump back.
Coaching tips
Feet land outside the hands
Hips low, chest up
Soft, quiet landings
Common mistakes
Feet landing between the hands
Hips staying high in the crouch
Sagging hips in the push-up position
Safety notes
Step the feet up one at a time instead of jumping if the wrists, knees or hips complain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.