Exercise
Groiners
Also known as: frog jumps, groiner stretch, plank to squat jumps
Groiners is a compound exercise for the adductors. Main target: adductors. Also works: biceps femoris and gluteus maximus. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Similar exercises
Groin and Back Stretch
Bodyweight
Adductors
Adductor/Groin
Bodyweight
Adductors
Lateral Bound
Bodyweight
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Side Lying Groin Stretch
Bodyweight
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Carioca Quick Step
Bodyweight
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Copenhagen Plank
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Alternatives with other equipment
Adductor
Foam roll
Adductors
Lateral Box Jump
Other
Adductors
Cable Hip Adduction
Cable
Adductors
Thigh Adductor
Machine
Adductors
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
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