Carioca Quick Step

What it is

This dynamic, lateral quick-step movement builds agility and coordination. It primarily targets your adductor muscles, which are located on the inner thigh. You will also engage your core, glutes, quadriceps, hamstrings, abductors, and calves throughout the exercise.

Technique tips

• Maintain a slight athletic bend in your knees from the start.
• Step your trailing foot behind the lead foot with each quick step.
• Drive your knee straight up and down with power.
• Use your arms to propel your body and maintain rhythm.
• Avoid rotating your feet or turning your body sideways.
• Maintain a forward gaze throughout the entire movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.