CardioBeginner
Carioca
A lateral running drill in which the trailing leg alternately crosses behind and in front of the lead leg, with a quick knee pull on the front cross. Warms up the hips and trains quick feet, coordination and change of direction.
Primary muscles
- Adductors
- Gluteus Medius
Secondary muscles
- Hip Abductors
- Hip Flexors
- Obliques
- Quadriceps
- Calves (Gastrocnemius)
- Sets
- 2–4
- Duration
- 10–20 m each way
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.