Adductors
Carioca Quick Step
A lateral agility drill in which you move sideways with a crossover step, training coordination and the inner thighs.
Primary musclesAdductors
Energy burned
≈ 42 kcalFor 3 × 8–12, rest 90s · ≈ 7.3 kcal/min
Estimate range 31–52 kcal (±25 %)
Muscle mass worked32 %
Effort during a set13.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand tall with your feet hip-width apart on a clear stretch of floor.
- 2Bend your knees slightly and keep your hips low.
- 3Hold your arms bent at your sides.
How to perform
- 1Step your trailing leg across in front of your lead leg.
- 2Step the lead leg out to the side and bring the trailing leg behind it.
- 3Alternate front and back crossovers while moving sideways.
- 4Move quickly with light steps, then return in the other direction.
