Groiners are a dynamic exercise that strengthen the hips and core while increasing hip mobility and joint flexibility.
The groiners is an intense body weight exercise, that moves your whole body, and boosts your heart rate. It can fit perfectly into an interval training session.
This exercise will primarily work your adductors, quads, lower abs and shoulders. and you will also feel it in your glutes, calves, and triceps as secondary muscles.
This is a great warm up exercise, but can't be a primary exercise for building strength and muscle mass. It is best when combined with other leg exercises in your routine.
How to do
Begin in a push-up position with your hands directly beneath your shoulders. Your legs will be straight behind you and your core will be contracted.
Jump forward using both your legs, landing with your feet next to your hands.
Jump back into the starting position and repeat the movement.