TrackYourLift

How to Do Groiners — Form, Muscles & Tips

Learn how to do the Groiners: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Begin in a pushup position on the floor. This will be your starting position.
  2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
  3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.