Core · Bodyweight
Carioca Drill
How to do the carioca drill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
This drill involves a weaving step-over movement while moving laterally.
- 1Feel your hips and core rotate as you weave your legs in a lateral pattern
- 2Stay light on your feet and maintain quick, coordinated steps
- 3Keep your upper body relaxed while your lower body works
Common mistakes
- Avoid tripping yourself with sloppy foot placement
- Don't keep your hips stiff, allow them to rotate
- Avoid leaning too far forward or backward
Muscles worked
The carioca drill works the biceps, triceps, mid chest, lats, lower back, upper abs, lower abs, quads, glutes, hamstrings, calves, side delts, forearms, upper traps, and obliques.
- BicepsSupport
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- ObliquesSupport
Kovo programs the carioca drill for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.