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legs

Groiners

From a push-up position, you step one foot up next to the same-side hand, then return. Opens the hips and works the stomach and the hip flexors.

intermediatemat

Groiners, start position
START
Groiners, end position
END
BEFORE YOU START1
  1. Find a flat spot.
HOW TO DO IT

Get into position

  1. Set up in a push-up position: hands under your shoulders, body in a straight line.
  2. Tighten your stomach.

Check: Your body is a straight line from head to heels on your hands and toes.

Step up

  1. Step your right foot forward and place it flat beside the outside of your right hand.
  2. Sink your hips a little and hold for a second, feeling a stretch in the hips.

Check: Your right foot is flat beside your right hand, your back leg is straight, and your hips are low.

Step back

  1. Step the foot back to the push-up position.

Check: You are back in a straight-body push-up position.

That is one rep. Alternate legs for your set.

Breathe out as you step up; breathe in as you step back.

MUSCLES WORKED
Groiners: muscles worked, front view
Groiners: muscles worked, back view

hip flexorsadductorscore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Foot landing far behind the hand. Fix: Step all the way up beside the hand; shorten the step only if you cannot.
  • Hips sticking up in the air. Fix: Sink the hips toward the floor.
  • Hips sagging in the push-up position. Fix: Keep the stomach tight.
SAFETY1
  • Move slowly at first; speed it up only when the step is clean.
RELATED EXERCISES

easier: plank

variants: burpees, plank get ups

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