Groiners
A intermediate stretching exercise for the quads, done with just your bodyweight.
- Main muscles
- Quads
- Equipment
- Bodyweight
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Groiners
- Begin in a pushup position on the floor. This will be your starting position.
- Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Groiners
Frog HopsBodyweight · Intermediate
Groin and Back StretchBodyweight · Intermediate
Iron Crosses (stretch)Bodyweight · Intermediate
Adductor/GroinBodyweight · Intermediate
All Fours Quad StretchBodyweight · Intermediate
Intermediate Hip Flexor and Quad StretchOther equipment · Intermediate
Kneeling Hip FlexorBodyweight · Beginner
Looking At CeilingBodyweight · Beginner
Questions
What muscles does the Groiners work?
Mainly the quads.
Is the Groiners good for beginners?
It's rated intermediate. Beginners can build up to it with Kneeling Hip Flexor first.
What can I do instead of the Groiners?
Good alternatives that train the quads: Frog Hops, Groin and Back Stretch, Iron Crosses (stretch) or Adductor/Groin.
How many sets and reps of the Groiners should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).