Groiners

What are Groiners? Groiners are a dynamic, high-intensity exercise that targets the core, hip flexors, and lower body. This exercise involves moving from a plank position to a deep lunge position by alternating the legs in a rapid and controlled manner.

Groiners Tutorial

1. Start in a push-up position with your hands directly under your shoulders.
2. Engage your core and jump your right foot forward, placing it next to your right hand.
3. Quickly switch legs by jumping your right foot back as you jump your left foot forward.
4. Continue alternating legs in a fluid motion, keeping your core tight and back flat throughout the movement.
5. Aim for a quick and controlled pace to maximize the effectiveness of the exercise.

Common Mistakes

• Arching the back: Avoid arching your back by keeping your core engaged and back flat.

• Incorrect foot placement: Make sure to bring your foot all the way up next to your hand to fully engage the hip flexors. - Moving too slowly: Groiners are meant to be performed at a fast pace to elevate the heart rate and work the muscles effectively.

Tips for Better Results

• Focus on maintaining proper form throughout the exercise to prevent injury and maximize results.

• Engage your core muscles to stabilize your body and support your lower back. - Keep a steady pace and aim for quick transitions between legs to increase intensity.

Muscles Worked Groiners primarily target the following muscles:

• Core muscles (abdominals and obliques) - Hip flexors - Quadriceps - Hamstrings - Glutes