Start
End
Plyometrics
Carioca Quick Step
beginner
Muscles Worked
Primary
Secondary
DiaphragmExternal anal sphincterexternal obliqueiliacuspsoas majorpubococcygeusiliotibial tractobturator externusobturator internussartoriusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosusrectus femorisvastus intermediusvastus lateralisvastus medialis
How to Perform
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.
Alternatives to Carioca Quick Step
Same muscles, different equipment or difficulty
