Carioca Quick Step
How to do the Carioca Quick Step
- 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.
How to program the Carioca Quick Step
Sets and reps
As an isolation movement, the Carioca Quick Step is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Carioca Quick Step is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Carioca Quick Step work?
The Carioca Quick Step primarily targets the Adductors. It also recruits the Abdominals, Abductors, Calves, Glutes, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Carioca Quick Step?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Carioca Quick Step should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
