Carioca Quick Step

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Abs, Glutes, Calves and Hamstrings
Equipment: Bodyweight
Level: Beginner

How to do the 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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Carioca Quick Step

Questions

What muscles does the Carioca Quick Step work?

Mainly the quads, with the abs, glutes, calves and hamstrings helping.

Is the Carioca Quick Step good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Carioca Quick Step?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Carioca Quick Step should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).