Groiners

Groiners are like a curious bear crawling out of its den and stretching wide. From a strong plank, step a paw outside your hand and sink into a deep lunge to open hips and groin. Move smoothly, breathe, and keep your belly braced so your spine stays cozy and safe.

Instructions

1. Start in a high plank with hands under shoulders and body in a straight line.
2. Brace your core and keep your hips level.
3. Step your right foot forward to the outside of your right hand.
4. Lower your hips until you feel a stretch in the hip flexor and groin.
5. Pause briefly, then step the right foot back to plank.
6. Repeat on the left side, alternating for reps.

Benefits

• Improves hip flexor and adductor mobility
• Opens the groin and inner thigh
• Warms up hips, core, and shoulders before training
• Encourages better squat and lunge positions
• Promotes hip external rotation and ankle mobility (front leg)

Key Points

• Keep your back leg active and heel reaching back to lengthen the hip flexor.
• Maintain a neutral spine and avoid collapsing through the low back.
• Drive the knee outward gently to open the hip without forcing range.
• Move with control; this is mobility, not speed.
• Exhale as you step in; inhale as you return to plank.

Common Mistakes

• Letting the hips sag and overextending the low back
• Rounding the upper back and collapsing onto the shoulders
• Placing the foot too far forward so the hips cannot sink
• Forcing the knee inward instead of guiding it outward
• Moving too fast and bouncing into end range