Carioca Quick Step

Also called carioca, grapevine drill and karaoke drill.

Works

Adductors, plus abs, side glutes, calves, glutes, hamstrings and quads

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.

1. With your right foot, quick step behind and pull the knee up.
2. 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.

Cues

• Stay light on the balls of the feet.
• Step behind, drive the knee up.
• Hips turn, shoulders stay square.
• Pump the arms.

Common mistakes

• Crossing the feet slowly.
• Looking down.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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