Legs / Beginner / Compound (multi-joint)

Carioca Quick Step

An explosive bodyweight exercise for the adductors, with the abs, hip abductors and calves assisting.

At a glance

Primary

Adductors

Secondary

Abs, Hip abductors (glute med), Calves, Glutes, Hamstrings, Quads

Equipment

Bodyweight

Movement pattern

Single-leg / lunge, Ankle push-off (plantar flexion), Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

How to do it

1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
2. With your right foot, quick step behind and pull the knee up.
3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

Common mistakes

• ✗ Moving too fast before the footwork is clean.

  Why it hurts: Crossing steps at speed can catch the foot and roll the ankle.

  ✓ Instead: Learn the pattern slowly, stay on the balls of the feet and let the hips rotate.

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