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Online Exercise System

Exercise: Carioca Steps

person doing Carioca Steps

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Secondary Muscles:

Body Area:

  • Legs
  • Glutes

Movement Type:

  • Explosive
  • Knee Dominate

Equipment:

Training Category:

  • Body Weight
  • Plyometrics
  • Warm-Up Drills

Proper Steps: 

From an athletic stance on the balls of your feet, maintain a fixed forward-orientation of your head and torso 
With your trail leg, sweep up and over your lead leg, aiming your knee in the direction you are traveling 
Step down ahead of your lead foot and reset your hips with your lead leg 
With your trail leg, step back behind your lead foot, before resetting with your lead leg 
Repeat continuously, before heading the other direction
Minimize any upward bounce of your hips and torso