How to do the Groiners
Primary: Hip Flexors · also works Quads, Hamstrings, Glutes, Lower Back, Core.
Groiners are a dynamic stretch exercise that helps improve hip flexibility and mobility. They target the hip flexors primarily but also engage the hamstrings, quads, and glutes. This exercise is often included in warm-up routines to prepare the body for physical activity and to help prevent injuries.
Step by step
- 1
Start in a high plank position with your arms straight and hands placed directly under your shoulders.
- 2
Jump or step your right foot forward, placing it outside of your right hand.
- 3
Sink your hips down and hold the stretch for a moment. Return to the starting position and repeat on the other side.
Coaching cues
- Keep your back flat and core engaged throughout the movement.
- Avoid bouncing; move smoothly and controlled.
- Breathe deeply to enhance the stretch and improve relaxation.
Sets, reps and where it fits
Muscle
3–4 × 10–20 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20 sec
rest 45–60 s
Groiners alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Groiners work?
Primary: Hip Flexors. Secondary: Hip Flexors, Quads, Hamstrings, Glutes, Lower Back, Core
How many sets and reps of Groiners should I do?
Hold or work for 10–20 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Groiners?
Same movement pattern, different equipment: 90/90 Hip Stretch, Kneeling Hip Flexor Stretch, World's Greatest Stretch, Couch Stretch, Knee Hugs, Leg circles.
Is the Groiners good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.