Legs · Bodyweight
Groiners
How to do the groiners, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Legs
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Start in a high plank, then jump both feet forward so they land just outside your hands. Keep your chest up as you open your hips, then jump your feet back to plank and repeat with smooth, controlled reps.
- 1Feel your inner thighs and groin open as your feet land outside your hands
- 2Keep your chest lifted and your hips low enough to feel the stretch through your hips
- 3Use your core to stay solid in plank as you move in and out of the position
Common mistakes
- Don't slam your feet down or let your low back sag as you return to plank
- Avoid letting your knees cave inward; land with your hips and knees aligned
- Don't turn it into a frantic conditioning drill; keep each rep controlled enough to feel the mobility work
Muscles worked
The groiners mainly works the adductors, with the upper abs and hip flexors assisting.
- AdductorsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- Lower AbsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the groiners for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.