Carioca Quick Step

Carioca Quick Step is a beginner-level exercise in the plyometrics category that primarily works the adductors. It also recruits the abs, abductors, calves, glutes, hamstrings and quads.

How to do it

1. 1Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
2. 2With your right foot, quick step behind and pull the knee up.
3. 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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.