Groiners (How To, Benefits, Common Mistakes)

The Groiner is a ground-based movement that starts from a high plank and brings one foot forward, placing it just outside the same-side hand. This stretches the groin, hip flexors, and inner thigh, and helps build strength and control in the lower body while keeping your core active.

It’s ideal as part of a dynamic warm-up or mobility circuit.

Primary Muscles Worked: Hip Flexors, Adductors, Glutes
Secondary Muscles Worked: Core, Shoulders, Hamstrings
Equipment Needed: None

How To Do Groiners

Step-by-Step Instructions

Set-Up:
- Begin in a high plank position with hands under shoulders and feet hip-width apart.
- Brace your core and keep your body in a straight line from head to heels.
Execution:
- Step your right foot up to the outside of your right hand, planting the foot flat on the ground.
- Sink slightly into the stretch, keeping your back leg straight and hips low.
- Return the right foot to plank and repeat on the left side.
- Continue alternating sides, moving slowly and with control.
Tips for Proper Form:
- Keep your back leg extended and your core braced.
- Don’t let your hips sag—maintain plank integrity.
- Drive your foot all the way forward so it’s flat and outside the hand, not under your body.

Key Benefits

Improves hip mobility and flexibility.
Opens up the groin and inner thighs.
Activates the core and prepares the body for athletic movement.

Modifications and Variations

Easier Option: Step your foot up as far as you can, even if it doesn’t reach the hand yet—work toward full range.
Harder Option:
- Add a twist by rotating your torso and reaching the same-side arm to the ceiling (Groiner with T-Spine Rotation).
- Add speed for a cardio-style mobility drill or integrate into a flow.

Common Mistakes

Only Getting the Toe Forward: Aim to plant your full foot flat next to your hand.
Sagging Through the Back: Keep the spine neutral and your abs engaged.
Rushing the Movement: Move with control to get the most from the stretch.

Reps and Sets Recommendations

For Warm-Up/Mobility: 2–3 sets of 6–8 reps per side.
In Dynamic Flows: 30–45 seconds of alternating groiners.
For Mobility Hold Work: Pause in each position for 2–3 seconds before switching sides.

Groiners Alternatives

If you want to mix up your routine a bit, here are a few alternatives to groiners that you can try out.

Catcher Squat

The Catcher Squat is another great lower-body warmup exercise that targets the groin.

To perform a Catcher Squat, drop down into a full squat (like a baseball catcher). The main difference to an actual catcher is that you want your feet flat on the ground with your torso as tall as possible. From this position, you can use your elbows to push your knees out and deepen the stretch.

Mountain Climbers

Another dynamic lower-body warmup movement is Mountain Climbers. They are very similar to Groiners in the starting position and the actual movement itself. However, Mountain Climbers only require lifting the knee up toward the chest. This makes them a good substitution if you want something that is less challenging mobility-wise.

Spiderman Pushups

If you want to sub in a movement for Groiners that is a little more complex (and looks really cool if we’re being honest), then incorporate some Spiderman Pushups into your warmup.

Spiderman Pushups will also start in a pushup position but will involve you doing an actual pushup. As you go down into your pushup, raise one knee up and touch your elbow. Push yourself back up and return your foot to its starting position. Alternate legs back and forth as you do your pushups.