Exercises & Techniques
Master the fundamental movement patterns that power every capoeira technique. Organized by body region — from the ground up.
The Squat
The squat is the fundamental lower-body pushing pattern — bending and extending at the hips, knees, and ankles simultaneously while keeping the torso upright. It is one of the most natural human movement patterns.
- Optimal Toe Angle (based on your hip anatomy)
- Sufficient Foot Stability — tripod foot
- Creating External Rotation Torque at the hips
- Hinging At The Hips to initiate the descent
- Maintaining Postural Integrity — neutral spine
Leg Muscles — Anterior, Lateral & Posterior
The Lunge (Split Squat)
The lunge is a unilateral (single-leg) lower-body movement where one leg steps forward and both knees bend to lower the body. Unlike the squat, it trains each leg independently, exposing and correcting imbalances. The split squat is its stationary version.
- Step far enough forward so the front shin stays vertical
- Lower the back knee toward the floor with control
- Keep the torso upright — don't lean forward
- Drive through the front heel to return to standing
- Train both forward and reverse lunges for full hip range
- Forward lunge — hip flexor mobility + quad strength
- Reverse lunge — more glute and hamstring emphasis
- Lateral lunge — hip abductor and adductor strength
- Walking lunge — dynamic balance and coordination
Hip Hinge
The hip hinge is a movement pattern where you bend forward by pushing the hips back while keeping the spine neutral. It loads the posterior chain — glutes, hamstrings, and lower back — which are the primary power generators in capoeira.
- Push hips back, not down — this is not a squat
- Maintain a neutral spine throughout the movement
- Soft bend in the knees — feel the hamstring stretch
- Drive hips forward explosively to return to standing
- Think "close a car door with your butt"
Hip Opening (External Rotation)
Hip opening refers to exercises that increase the range of motion in hip external rotation and abduction — the ability to rotate the thigh outward and move the leg away from the body's midline. This is one of the most important mobility qualities for capoeira.
- 90/90 hip stretch — trains both internal and external rotation
- Pigeon pose — deep hip flexor and external rotator stretch
- Lateral lunge — dynamic hip abduction and adductor length
- Hip circles — full range of motion warm-up
- Frog stretch — groin and inner hip opening
Spinal Rotation (Thoracic Rotation)
Spinal rotation is the ability to rotate the trunk around its vertical axis. Most of this rotation should come from the thoracic spine (mid-back), not the lumbar (lower back). Good thoracic rotation is essential for generating rotational power and protecting the lower back.
- Thread the needle — thoracic rotation on hands and knees
- Seated thoracic rotation — controlled spinal twist
- Supine spinal twist — passive lower back release
- Kneeling thoracic rotations — mid-level rotation
- Standing wood chop — dynamic rotational power
Lateral Flexion (Side Bend)
Lateral flexion is the ability to bend the spine sideways — bringing the shoulder toward the hip on the same side. It is one of the most neglected movement patterns in training, yet it is essential for the obliques, quadratus lumborum, and intercostal muscles that stabilize the torso during dynamic movement.
- Standing side bend — basic lateral flexion with reach
- Side plank — isometric anti-lateral flexion strength
- Half-kneeling side bend — controlled oblique stretch
- Dumbbell side bend — loaded lateral flexion
- Windmill — dynamic hip and lateral chain mobility
The Push (Push Up)
The push is the horizontal pushing pattern — pressing your body away from the ground (or an object away from you). The push up is the fundamental bodyweight version, training the chest, shoulders, and triceps while requiring full-body tension and core stability.
- Hands slightly wider than shoulder-width
- Elbows at ~45° from the body — not flared out
- Maintain a rigid plank — squeeze glutes and brace core
- Full range: chest nearly touches the floor
- A perfect push up is a moving plank
The Core
The core is not just the abs — it is the entire cylinder of muscles surrounding the spine: rectus abdominis, transverse abdominis, obliques (internal and external), erector spinae, multifidus, diaphragm, and pelvic floor. All of these work together as a unit to stabilize the spine and transfer force between the upper and lower body.
- Brace — create 360° tension around your entire midsection
- Think "protect your spine from a punch" not "pull your belly in"
- Maintain bracing throughout the entire movement
- Control the eccentric (lowering) phase — don't just drop
- Quality reps beat quantity every time
Core Muscles Anatomy
The Pull (Pull Up / Row)
The pull is the opposite of the push — it trains the muscles that pull the body toward a fixed point (pull up) or pull an object toward the body (row). These are the lats, biceps, rear deltoids, and rhomboids. Pulling strength is often undertrained but critical for shoulder health and balance.
- Initiate by pulling the shoulder blades down and together
- Use shoulder-width or slightly wider grip for pull ups
- Full range of motion — start from a dead hang
- Avoid using momentum — control the movement
- Train rows (horizontal pull) alongside pull ups (vertical pull)
- Dead hang — build grip and shoulder stability
- Inverted row (Australian pull up) — horizontal pull
- Negative pull ups — eccentric strength builder
- Full pull up — vertical pull to chin above bar
The Handstand (Bananeira)
The handstand is a vertical inversion where the body is fully supported on the hands with arms straight. It is the ultimate expression of pushing strength, shoulder stability, wrist strength, and body awareness combined. In capoeira, the bananeira is both a technique and a training tool.
- Step 1: Build wrist and shoulder strength with wall holds
- Step 2: Learn to kick up safely against a wall
- Step 3: Find your balance point — stack shoulders over wrists
- Step 4: Develop full-body tension — squeeze everything
- Step 5: Practice controlled bail-outs before going freestanding
The Bridge (Ponte)
The bridge is a full-body spinal extension movement where the body forms an arch supported by the hands and feet. It combines shoulder mobility, thoracic extension, hip flexor flexibility, and posterior chain strength into one position. In capoeira, the ponte is both a defensive position and a transition into acrobatics.
- Trains the spine to extend safely and strongly
- Reduces back pain by strengthening the posterior chain
- Improves shoulder and thoracic mobility
- Boosts athleticism and body control
- Foundation for back-walkovers and advanced acrobatics
- Supine hip bridge — basic posterior chain activation
- Full wheel pose (yoga) — hands and feet on floor
- Standing bridge — from standing to floor and back