Groiners
An intermediate compound mobility exercise that works the inner thighs, needing no equipment.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Groiners
5 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Adductor/Groin
An intermediate mobility exercise that works the inner thighs.
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2
Groin and Back Stretch
An intermediate compound mobility exercise that works the inner thighs.
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3
Lying Bent Leg Groin
An advanced mobility exercise that works the inner thighs.
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4
Side Lying Groin Stretch
A beginner isolation mobility exercise that works the inner thighs.
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5
Side Leg Raises
A beginner mobility exercise that works the inner thighs, needing no equipment.
Frequently Asked Questions
What muscles do groiners work?
Groiners primarily works the inner thighs.
What equipment do I need for groiners?
None. Groiners is a bodyweight movement you can do anywhere you have floor space.
Groiners: is it suitable for beginners?
Groiners is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of groiners?
Adductor/Groin, Groin and Back Stretch, Lying Bent Leg Groin train the same primary muscles and are listed with 2 more alternatives above.
How do I log groiners in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the inner thighs on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Groiners with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.