Exercise Comparison
Adductor vs Carioca Quick Step
Side-by-Side
Muscle Analysis
Shared
Only in Carioca Quick Step
Instructions
Adductor
Lie face down with one leg on a foam roll.
Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.
Carioca Quick Step
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
With your right foot, quick step behind and pull the knee up.
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.
Verdict
Both exercises target the adductors. Adductor is a intermediate exercise using foam roll, while Carioca Quick Step is beginner and uses none. Choose Carioca Quick Step if you're looking for a more accessible option, or Adductor for a greater challenge.