The groiner is an explosive bodyweight exercise targeting the legs, shoulders, and core. It also includes a dynamic stretch of the hips. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.
Builds muscular endurance and strength in the lower and upper body, as well as stability
Increases lower body flexibility and mobility
Cardiovascular challenge that also builds explosiveness, balance, and coordination
Requires no equipment
Great dynamic warm-up, circuit element, or finisher