▸ Legs
Carioca Quick Step
Adductors
beginner · plyometrics
Also works: Abdominals · Abductors · Calves · Glutes · Hamstrings · Quadriceps
A adductors movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
02
With your right foot, quick step behind and pull the knee up.
03
Fire 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.