Quick Answer
Carioca is a beginner plyometrics exercise that targets your adductors. It uses only your bodyweight. Move laterally (e.g., to the right).
Video Tutorial
How to Perform the Carioca
- 1
Move laterally (e.g., to the right).
- 2
Step right foot to the right.
- 3
Cross left foot behind right foot.
- 4
Step right foot to the right again.
- 5
Cross left foot in front of right foot.
- 6
Continue this 'step-behind-step-front' pattern.
- 7
Keep hips facing forward, rotate torso slightly.
- 8
Stay light on feet. Reverse direction.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Carioca isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Side-to-Side Box Shuffle
Quadriceps, Adductors, Abductors • Other
Lateral Cone Hop
Adductors, Abductors, Quadriceps • Other
Lateral Box Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Single-Leg Lateral Cone Hop
Quadriceps, Glutes, Abductors, Adductors • Other
Crossover Stride Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Lateral Bound
Adductors, Abductors, Glutes • Body Only
Frequently Asked Questions
What muscles does the Carioca work?
The Carioca primarily works your adductors. Secondary muscles include the abdominals, abductors, calves, glutes, hamstrings and quadriceps.
What equipment do I need for the Carioca?
The Carioca needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Carioca suitable for beginners?
Yes. The Carioca is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Carioca should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Carioca every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.