Carioca Quick Step

Carioca Quick Step is a plyometrics exercise that trains the adductors.

Open in MyoAmigo →

Primary muscles: Adductors

Secondary muscles: Abdominals, Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to do 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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Carioca Quick Step from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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