Exercise library · Adductors

How to Do Carioca Quick Step

Step-by-step instructions, muscles worked and workouts that use the carioca quick step.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Lateral BoundAdductors

GroinersAdductors

Side Leg RaisesAdductors

Groin and Back StretchAdductors

Side Lying Groin StretchAdductors

Adductor/GroinAdductors

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.