Carioca

Abductors, Adductors, Glutes, CalvesBodyweight

Bodyweight lateral crossover drill that improves hip mobility, agility, and lower-body coordination.

How to do it

1Stand sideways to your target direction with knees slightly bent and arms out for balance.

2Take a lateral step with your lead foot.

3Cross your trailing foot in front of your lead foot and plant it down.

4Step sideways again with your lead foot.

5Cross your trailing foot behind your lead foot and continue down the line.

Common mistakes

Losing control of your center of mass, leading to stumbles.

Over-rotating your upper body instead of isolating the movement at the hips.

Moving on stiff, locked knees, which hurts joint absorption.

Breathing

Breathe naturally and rhythmically as you glide sideways.

Make it harder or easier

To make it easier, slow your speed and take smaller cross-steps; to make it harder, pick up the pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.