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
Main muscles working (thicker lines)
Starting position
Stand side-on to your direction of travel, feet a few inches apart, knees soft and arms relaxed in an athletic position.
Step the trailing foot behind the lead foot, letting the hips turn.
Step the lead foot out to the side to uncross the legs.
Bring the trailing foot across in front, pulling that knee up quickly.
Step the lead foot out again and keep the pattern going down the line.
Keep the shoulders facing forward and lead with the other side on the way back.
Breathing: Breathe rhythmically and keep the upper body relaxed.
Coaching tips
Hips turn, shoulders stay square
Stay on the balls of the feet
Quick, light steps
Common mistakes
Turning the shoulders with the hips
Looking down at the feet
Slow, flat-footed crossovers
Steps so long you lose balance
Safety notes
Learn the pattern at walking pace before speeding up.
Use a clear, non-slip surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.