Vipr Lateral Lunge Reach

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The vipr Lateral lunge reach workout is designed to primarily engage the Quads, Glutes, and Obliques.

By incorporating the vipr, a weighted tube, this workout adds resistance to target these specific muscle groups.

The lateral lunge movement activates the Quads and Glutes, while the reach engages the Obliques for core stability.

While the vipr may also work auxiliary muscles, its main role in this workout is to target the Quads, Glutes, and Obliques.

Stand with your feet shoulder-width apart, holding the vipr with both hands in front of your chest.
Take a big step to the side 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 back straight and your chest lifted.
As you lower into the lunge, simultaneously reach the vipr diagonally across your body towards your left foot.
Push through your right heel to return to the starting position, while bringing the vipr back to the center of your body.
Repeat the movement on the opposite side, stepping to the left and reaching the vipr diagonally towards your right foot.
Continue alternating sides, performing the lateral lunge reach exercise for the desired number of repetitions.

Engage your quads and glutes by maintaining a strong and stable base throughout the exercise. Keep your feet shoulder-width apart, toes pointing forward, and distribute your weight evenly between both legs.
As you perform the lateral lunge reach, focus on activating your obliques by twisting your torso towards the side you are lunging. Imagine your waistline is a wrung-out towel, and you’re twisting it to squeeze out any remaining water.
Ensure proper form by keeping your chest lifted, shoulders back, and core tight. This will help you maintain balance and prevent any unnecessary strain on your lower back.
When lunging to the side, push your hips back and bend your knee, aiming to keep it in line with your toes. This will effectively target your quads and glutes, providing a challenging workout for these muscle groups.
To maximize the engagement of your quads, glutes, and obliques, focus on the mind-muscle connection. Visualize the muscles working as you perform the exercise, and consciously squeeze them at the bottom of the lunge to enhance the contraction.