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Hip Flexors · Beginner

Groiner Stretch

Controlled flexibility drill to improve comfortable range of motion.

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Groiner Stretch demonstration

Exercise overview

Training details

Hip FlexorsAdductors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a high plank with the hands under the shoulders and the body braced.
  2. 02Step one foot forward and place it flat outside the same-side hand.
  3. 03Lower the hips gradually while keeping the rear leg long and the front knee aligned with the foot.
  4. 04Hold the deepest comfortable position without collapsing the front arch or twisting the pelvis.
  5. 05Step back to the plank and repeat on the opposite side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLizard Twist with Reach

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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