Groiners

What it is

This compound, bodyweight exercise focuses on dynamic hip mobility and core strength. You begin in a push-up position and explosively jump your feet forward to your hands. It primarily targets the adductors, building strength and flexibility in your inner thighs. This movement also engages your core and shoulders for stability.

Technique tips

• Keep your core engaged to stabilize your torso.
• Land softly with your feet flat next to your hands.
• Maintain a steady upper body; avoid letting your hips sag.
• Look forward to keep your head in a neutral position.
• Control the return to the push-up position before the next jump.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.