GymPlan AICarioca Quick Step
Carioca Quick Step is a beginner bodyweight plyometrics that mainly works your adductors (inner thighs), with help from your abs, abductors (outer hips), calves, glutes, hamstrings and quads.
How to do the carioca quick step
- 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.
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Exercises that train the same main muscle, including options with other equipment.
FAQ
What muscles does the carioca quick step work?
It mainly works your adductors (inner thighs); your abs, abductors (outer hips), calves, glutes, hamstrings and quads assist.
How many sets and reps of carioca quick step should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the carioca quick step good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.