Exercise guide
Groiners
Groiners are a dynamic bodyweight drill performed between a push-up position and a deep, wide-foot landing near the hands. Although categorized as stretching, the movement uses a quick jump and requires strength, mobility, and coordination. The adductors move through a large range in the forward position.
Training context
How Groiners Use the Hips
Landing the feet outside or near the hands places the hips into a deep flexed and opened position. The shoulders and trunk also support the body during the jump back to the plank.
The drill should not be rushed if the feet cannot land flat or the knees collapse inward. A stepping version is an appropriate alternative.
Technique overview
Land the feet under control
Begin from a stable push-up position. Jump or step both feet forward near the hands and land through the full feet. Keep the chest lifted enough to control the hip position, then return to the plank without allowing the hips to sag. Use a slower stepping version when needed.
Treat this as an overview and use a range, pace, and setup you can control.