how to do groiners

Looking for a challenging warm-up move that will do wonders for opening up your hips and thoracic spine?  Then you’ll want to add Groiners into your pre-workout routine!

Funny name, but an excellent mobility exercise that is great to do before a run, prior to a leg workout, or any time you’re looking for a dynamic warm-up to get the blood flowing.


How to do Groiners:

– Start in a push-up position with narrow hand width and a tight midsection

– Jump both feet up simultaneously as close to the hands as possible

– Pause for a couple seconds, holding a proper deep squat position while taking in a deep breath or two

– Jump the feet back to the starting position

– Repeat for 10-12 total reps



If you are a beginner and struggle with getting both feet up to the hands, start with getting one leg up at a time into a deep lunge position.  Hold for a couple of seconds and then jump that leg back before repeating on the other side.  Shoot for 8-10 reps per side.

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