How to do a Grape Vine/Carioca
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Grape Vine/Carioca
Instructions for Proper Form
Grape Vine/Carioca is a dynamic, agility exercise that primarily targets the lower body, specifically the hip abductors and adductors. This compound movement involves stepping side to side while crossing one leg in front of and then behind the other. It’s excellent for improving coordination, balance, and lateral movement skills, making it highly beneficial for athletes and those looking to enhance their mobility and agility.
- Stand with your feet shoulder-width apart and a slight bend your knees.
- Keep your core engaged, chest up and gaze forward.
- Face your chest in the same direction and focus on swiveling your hips throughout this exercise.
- Pump your arms in an exaggerated pseudo-running motion to help maintain balance and good form as you move.
- Reach one leg behind the other so that your legs are crossed.
- Step out with the front foot to its same side, uncrossing your legs.
- Drive your back foot in the direction of your lead foot.
- Plant your back foot in front of your leading foot.
- Push off your leading foot, uncrossing your legs.
- Complete this movement for as many reps in one direction as you do in the opposite direction.
- Repeat for as many sets as required.
Alternative Exercises to Grape Vine/Carioca
1. Ankle Circles
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2. Seated Point And Flex
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3. Forward Line Hops
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4. Lateral Line Hops
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5. A-Skips
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7.8 mSCORESWAPPED 38 TIMESForward 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body, focusing on the calves, quads, and hamstrings. By hopping on one foot over a line, it improves balance, agility, and coordination. This exercise increases explosiveness and speed, making it beneficial for athletic performance. It’s also a great way to add variety to lower body workouts.
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8. B-Skips
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