Exercise
Carioca Quick Step
Also known as: carioca, carioca drill, grapevine drill, lateral grapevine, carioca shuffle
Carioca Quick Step is an exercise for the adductors. Main target: adductors. Also works: upper abs, abductors, medial gastrocnemius, gluteus medius, gluteus minimus, biceps femoris and vastus lateralis. No equipment needed — just your bodyweight.
EquipmentBodyweight
CategoryPlyometrics
Muscles worked
How to do it
- 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.
Similar exercises
Adductor/Groin
Bodyweight
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Lateral Bound
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Groin and Back Stretch
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Groiners
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Side Lying Groin Stretch
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Copenhagen Plank
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Alternatives with other equipment
Lateral Box Jump
Other
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Foam roll
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Cable Hip Adduction
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Thigh Adductor
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Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
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