Groiners
A intermediate compound movement that trains the adductors with just bodyweight.
Force Type
Pull
compound
Difficulty
Intermediate
compound
Variations
0
equipment swaps
Muscles
1
primary + secondary
The verdict
Groiners has 3-step instructions, documented to a similar depth as most of the 13 adductors exercises PlainExercise catalogues.
Ranked against the 13 adductors exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#666 of 868
3 numbered source steps; the longest instruction list ranks #1.
Instruction text
#812 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Groiners is a intermediate compound movement that trains the Adductors. It requires just bodyweight. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Adductors
- Level: intermediate
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Groiners Data Reveals · DOC · PULL/COMPOUND
Groiners opens on force profile: a PULL compound pattern for adductors on just bodyweight, force direction is the first filter on this mid-level record.
3 steps sit in the lower third (< 4), a thin upstream record where taxonomy badges carry most of the page identity.
Groiners is classified as a intermediate-level compound movement with a pull force profile, primarily training the Adductors. The canonical form requires just bodyweight in the stretching category. Within the adductors cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | pull |
| Equipment | body only |
| Category | stretching |
| Primary muscle | Adductors |
| Secondary muscles | 0 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Groiners catalog footprint
Among 13 exercises whose primary muscle is adductors, Groiners ranks #1 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for adductors for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Groiners trains the adductors as the prime mover and no catalogued secondary muscles. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Groiners does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Begin in a pushup position on the floor. This will be your starting position.
- Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Groiners, not raw speed.
- Cutting the range of motion short - moving the adductors through its full safe range on Groiners is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Groiners recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Groiners - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Adductors
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Groiners; browse 8 peer adductors exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Groiners feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PULL/COMPOUND · MID
- Intermediate PULL/COMPOUND: warm up mobility matching adductors before Groiners with just bodyweight.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 3 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Groiners, drawn across all muscles (not the adductors-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (3 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (293 here).
Related exercises
Other exercises that target the Adductors.
See all Adductors exercises.
Using the groiners
A intermediate compound movement for the adductors - here's how to put it to work.
- Train the adductors 2–3 times a week with 48+ hours between hard sets; pair this with other adductors movements for balanced development. All adductors exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.