Carioca Quick Step

How to perform

1. 01Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
2. 02With your right foot, quick step behind and pull the knee up.
3. 03Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.