Groiners

A dynamic calisthenics movement combining a push-up position with a forward jump, building lower body mobility and upper body power.

Instructions

1. Begin in a push-up position on the floor with hands shoulder-width apart and body in a straight line from head to heels.
2. Jump both feet forward toward your hands, landing with your feet near or beside your hands in a lunge position.
3. Keep your chest up and head forward as you land in the forward position.
4. Immediately jump your feet back to the starting push-up position in one explosive movement.
5. Reset briefly before repeating the movement.
6. Continue for the prescribed number of repetitions.

Tips

• This is a dynamic movement - use explosive power to drive the feet forward
• Keep your core engaged throughout to prevent your hips from sagging
• Land softly and with control to reduce impact on joints
• Maintain proper alignment with knees tracking over toes when feet land forward
• Perform on a padded surface or mat to reduce impact stress