Groiners

Introduction: Groiners are a dynamic stretching exercise that helps improve flexibility in your hips while also raising your heart rate. This exercise is ideal as a warm-up for any workout, especially if you plan to do intense leg exercises.

Execution: Begin in a plank position with your hands firmly on the floor, directly under your shoulders. Jump your right foot forward so that it lands next to your right hand. Keep your back straight and your hips low. Jump back to the starting position and repeat with your left foot. Alternate sides for multiple repetitions.

Main Muscles: Groiners primarily target the hip flexors and glutes, and to a lesser extent the hamstrings and lower back.

Benefits: This exercise not only helps improve hip flexibility and activate the legs, but also increases blood circulation and prepares your body for high-intensity training. It is also a good way to improve lower-back mobility.

Common Mistakes: A common mistake is not fully straightening the legs when returning to the plank position. Make sure your legs are fully extended and your hips do not rise too high. This ensures a maximum stretch and effectiveness of the exercise.

Possible Alternatives: For a less intense variation, you can skip the jump and instead bring your foot forward step by step. For more of a challenge, you can add a push-up each time you return to the plank position.