A beginner plyometrics exercise done using just your bodyweight that mainly works the adductors, with help from the abdominals, abductors and calves. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position. With your right foot, quick step behind and pull the knee up.
Carioca Quick Step, starting positionCarioca Quick Step, finishing position
How to Perform
1Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
2With your right foot, quick step behind and pull the knee up.
3Fire 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
Carioca Quick Step primarily targets the Adductors. It also works the Abdominals, Abductors, Calves, Glutes, Hamstrings, Quadriceps as secondary muscles.
What equipment do I need for Carioca Quick Step?
Carioca Quick Step requires no equipment - it's a bodyweight exercise.
Is Carioca Quick Step suitable for beginners?
Yes, Carioca Quick Step is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Carioca Quick Step
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
