GymPlan AIGroiners
Groiners is an intermediate compound bodyweight stretching that mainly works your adductors (inner thighs).
💪 Adductors (inner thighs)🏋️ Bodyweight📈 Intermediate🔗 Compound🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: Adductors (inner thighs)
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialGroiners alternatives
Exercises that train the same main muscle, including options with other equipment.
Groin and Back StretchBodyweight · Intermediate
AdductorOther · Intermediate
Adductor/GroinBodyweight · Intermediate
Side Leg RaisesBodyweight · Beginner
Side Lying Groin StretchBodyweight · Beginner
Lying Bent Leg GroinOther · ExpertFAQ
What muscles does the groiners work?
It mainly works your adductors (inner thighs).
How many sets and reps of groiners should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the groiners good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.