Moves/Groiner

Groiner

ID: 267

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Drive through the heel of the front foot to return to standing.
  3. 3. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  4. 4. Shoulders stay stacked over hips — no leaning to one side.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.