How to Do the Carioca Quick Step

Beginner · Bodyweight · Targets Adductors, Abdominals, Abductors, Calves, Glutes, Hamstrings, Quadriceps

Carioca Quick Step demonstration
💪 Adductors, Abdominals, Abductors, Calves, Glutes, Hamstrings, Quadriceps🏋️ Bodyweight📊 Beginner🏷️ Plyometrics

How to perform 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.

Muscles worked

The Carioca Quick Step primarily targets your Adductors, with support from your Abdominals, Abductors, Calves, Glutes, Hamstrings, Quadriceps. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Carioca Quick Step slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.