Vipr Lateral Lunge And Shift

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The vipr Lateral lunge and shift workout is designed to primarily engage the quads.

By incorporating the vipr, a weighted tube, into the workout, it adds resistance and challenges the quads.

The lateral lunge movement targets the inner and outer quads, while the shift movement engages the front quads.

While the vipr may also activate auxiliary muscles, its main focus is on strengthening and toning the quads.

Stand with your feet shoulder-width apart, holding the vipr in front of your chest with both hands.
Take a big step to the right with your right foot, keeping your left foot planted and your toes pointing forward.
Bend your right knee and lower your body into a lunge position, keeping your chest up and your back straight.
Shift your weight onto your right foot and push off with your left foot, bringing your left foot back to the starting position.
Repeat the movement on the other side by taking a big step to the left with your left foot, keeping your right foot planted and your toes pointing forward.
Bend your left knee and lower your body into a lunge position, keeping your chest up and your back straight.
Shift your weight onto your left foot and push off with your right foot, bringing your right foot back to the starting position.

Position yourself with your feet hip-width apart, holding the vipr with both hands in front of your chest, palms facing inward. Take a deep breath, engage your core, and maintain a tall posture throughout the exercise.
Step your right foot out to the side, wider than shoulder-width, while simultaneously shifting your weight onto your right leg. As you do this, bend your right knee, keeping it in line with your toes, and push your hips back as if sitting into a chair.
As you lower into the lunge, focus on driving through your right heel to activate your quadriceps. Imagine pushing the ground away from you with force, engaging your quads to maintain stability and control.
Keep your left leg straight and your foot firmly planted on the ground, providing a strong base of support. Your left toes should be pointing slightly outward to maintain balance and stability.
Push through your right heel to return to the starting position, using the power of your quads to drive the movement. Repeat the exercise on the opposite side, ensuring equal engagement of both quads for balanced muscle development.