How to Perform the Carioca Exercise: Step-by-Step Instructions

The carioca is a full-body workout or dynamic warm-up exercise for improving footwork and cardiovascular performance. The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.

Although the carioca exercise will not improve brute strength like traditional squats or lunges might, it can help an athlete increase their agility and speed. Performing the carioca exercise correctly activates your glutes, hamstrings, and hip flexors, in addition to several muscles in your upper body. The carioca’s crossover step forces the core muscle groups of your lower back and interior adductors (abdominal muscles) to maintain stability as you twist and turn in a lateral direction.

Any sport that requires quick directional changes or lateral movement can utilize this drill as a dynamic stretching exercise or even as a plyometric activity if they add explosive lateral movements. For example, athletes in basketball, soccer, football, or track and field can all benefit from the flexibility and strength this drill requires and reinforces.

Athletes at higher levels of play, who are already proficient at this exercise, can introduce an agility ladder (a type of high-intensity interval training, or HIIT) to promote proper form or perform the drill with a dumbbell to add resistance and to further challenge and ultimately strengthen their core muscles and their sense of balance.

Follow these step-by-step instructions to correctly perform a carioca cardio workout traveling to the left. Begin slowly at first to develop proper form, then speed up as you progress. As you familiarize yourself with the movements, you can try switching directions.

1. 1. Stand sideways to the direction of travel. Picture an imaginary line on the ground that represents your intended direction of movement. Pivot your stance until your body is perpendicular to the line. Situate yourself so both feet are on this starting line. Ensure that you maintain an athletic stance with your feet as wide apart as your shoulders. Prepare to travel to the left.
2. 2. Cross your right foot over your left. Keep your weight on the balls of your feet to allow more spring in your steps and recruit your abdominal muscles to stabilize your core and maintain upright posture in your upper body. Step with your right foot across your body and over your left foot, allowing your hips to open to the left, too. Here, your legs are in a crossed position.
3. 3. Step with your left foot to uncross your legs. To unpretzel yourself, step to the left with your left foot while keeping your right foot planted. Your legs should no longer be crossed.
4. 4. Cross your right leg behind you. Now with your left foot planted, step with your right foot behind your body. Your legs will again be crossed. This time, you should allow your hips to open to the right.
5. 5. Step again with your left foot to return to the starting position. Maintain contact with the ground with your right foot and step to the left with your left foot. This uncrosses your legs, returning you to your beginning stance. The goal of a carioca exercise is to perform the steps in a chain multiple times. Repeat steps two through five as many times as you wish to continue the drill from this point. When you feel comfortable with the motions, you can try traveling to the right by inverting the steps.
6. 6. Maintain your rhythm and balance. Pump your arms in alternating swings as you would when running. This upper-body action will promote fluid movement and transition from one step to the next. The more you practice, the more this exercise can help you build muscle memory and footwork speed. When you’re ready, consider incorporating this exercise into agility ladder drills.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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