GROINERS
Hip Mobility and Core Stability
Primary Muscles
Exercise Description
Start in a high plank position. Step one foot outside the same-side hand while keeping hips low and chest up. Switch legs in a smooth, controlled rhythm, maintaining alignment and tension throughout.
How To Perform
Begin in a high plank position with hands under shoulders and a straight line from head to heel.
Step your right foot to the outside of your right hand, keeping your hips low and chest lifted.
Pause briefly, drive the back heel long, and keep the core braced and back flat.
Step the right foot back to plank, then repeat on the left side in a fluid alternating rhythm.
Continue alternating sides for the desired reps or time while maintaining control and alignment.
Expert Tips
Move with control - Avoid rushing. Deliberate, smooth steps improve mobility and activation.
Maintain a straight line - Keep a straight line from head to heel and avoid letting the hips sag.
Align the front knee - Keep the knee stacked over the ankle and prevent it from collapsing inward.
Scale the range - Beginners can reduce range of motion or use yoga blocks for support.
Progress with a twist - Advanced lifters can add a thoracic rotation for increased core engagement.
Common Mistakes
Letting the back sag - A sagging lumbar spine reduces core activation and stresses the lower back.
Knee collapsing inward - Keep the front knee tracking over the toes to protect the joint and maintain alignment.
Rushing the movement - Moving too quickly reduces mobility benefits and can compromise form.
Info – Groiners
Groiners, also known as the world’s greatest stretch, are excellent for improving hip mobility, flexibility, and core stability. Move deliberately and avoid rushing. Keep a straight line from head to heel and align the front knee over the ankle. Beginners can reduce the range or use blocks for support, while advanced lifters can add a twist to increase core engagement. Integrating groiners into warm-ups enhances overall workout performance.
Equipment Required
No equipment needed.