Cardio
Carioca
The Carioca is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, gluteus medius 13% and quads (vastus lateralis) 11%.
How to do it
- Mark out 15 to 20 meters and stand side-on to the direction of travel.
- Step the trailing foot across in front of the lead foot.
- Step the lead foot out to the side again to uncross the legs.
- Step the trailing foot behind the lead foot, then the lead foot out again.
- Repeat the pattern down the lane for 20 to 30 seconds, then return facing the other way.
Tips
- Let the hips rotate freely while the shoulders stay facing forward.
- Stay on the balls of the feet and start slow before speeding up.
Common mistakes
- Turning the whole torso with the hips.
- Taking big, flat-footed steps.
- Tripping by crossing too close to the lead foot.
Muscles worked by the Carioca
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Moving sideways loads the hip abductors and adductors. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.
Carioca alternatives
Different equipment
Easier
Make it easier
Frequently asked questions
What muscles does the Carioca work?
Mainly the calves (gastrocnemius), gluteus medius and quads (vastus lateralis). The gluteus maximus, hip flexors, calves (soleus), adductors and quads (rectus femoris) assist.
Is the Carioca good for beginners?
The Carioca is rated intermediate. If you are new, learn the Agility Ladder Lateral Run first and build up from there.
What is a good alternative to the Carioca?
For example the Agility Ladder Lateral Run, Cone Drill (5-10-5 Shuttle) and Lateral Shuffle. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.