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For womenOn hands and knees

Groiners

A floor arms, core, and legs exercise from the women’s track. Step one foot toward the outside of your hand, then switch sides in a smooth, flowing rhythm.

Times practiced[1]
4,409
Women’s popularity[2]
#39of 81
Days per active week[3]
1.1days
Difficulty[4]
2/ 5
Clarity[5]
4/ 5
In a workout[6]
30 sec

Practice history: September 28 – October 25, 2026. What do these numbers mean?

WorksArmsCoreLegs

How to do it

  1. Step one foot toward the outside of your hand, then switch sides in a smooth, flowing rhythm

  2. Push through your fingers and maintain a slight bend in your elbows to avoid straining your joints

What you should feel

Your heart rate rising, your shoulders holding you up, and your hips opening with each step.

About these numbers and scores

Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.

  1. Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 4,409 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
  2. Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
  3. Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 4,345 account-days ÷ 3,801 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
  4. Difficulty. 2/5 — lower demand on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
  5. Clarity. 4/5 — clearer to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
  6. In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.

These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.

Full method, scale and data coverage

Try instead

The exercises the app offers in its place: easier, harder or just different.

For women · On hands and knees

Plank Hand to Foot Touch

ArmsCore
Difficulty 4/530 sec

From a plank position, reach one hand toward the opposite foot, then return and switch sides

For women · On hands and knees

Forearm Plank Rocks

ArmsCore
Difficulty 3/530 sec

Shift your body gently forward and back while holding a solid forearm plank

Workouts with this exercise

Ready-made sessions that include groiners.

For womenIntermediateFull body

HIIT Flow

Intervals of climbers, jacks and jumps for a real sweat.

16 min21 movements
For womenAdvancedFull body

Power Cardio

Advanced explosive moves for maximum burn.

17 min22 movements
For womenIntermediateArms

Upper Body Cardio

Push-ups and planks mixed with cardio bursts.

15 min20 movements
For womenAdvancedFull body

Total Burnout

An all-out full-body finisher.

14 min18 movements

Plans with this exercise