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Fit&Well has published a dumbbell-friendly leg routine built around forward, side and curtsy lunges, recommending two or three sets of six to eight reps per leg for each move. The report says the variations challenge lower-body muscles in different directions, but it does not provide research showing that doing this workout once a week alone will build glutes.
Fit&Well has published a three-move lunge workout intended to train the glutes and other lower-body muscles, with forward, side and curtsy lunges performed for two or three sets of six to eight repetitions per leg. The routine can be done with dumbbells or bodyweight, but the report’s recommendation to include it weekly is a fitness suggestion, not evidence that this schedule alone guarantees stronger glutes.
The routine combines lunges that move the legs in different directions. For the forward lunge, step ahead, bend both knees while keeping the chest upright, then push through the front foot to return to standing. Fit&Well advises keeping the front knee over the foot. The movement can be performed by alternating sides or completing the repetitions on one side before switching.
In the side lunge, step out to one side, bend that knee and move the hips back as far as is comfortable, while the other leg remains straight. The curtsy lunge steps one foot diagonally behind the other before lowering both knees. The report recommends keeping the chest upright and pushing through the standing leg to return to the start position.
For each exercise, the suggested volume is six to eight repetitions on each side, with two or three sets overall. The author recommends a bodyweight round as a warm-up before adding dumbbells, then increasing resistance gradually. Dumbbells may be held at the sides or on the shoulders, or one weight can be held at the chest; bodyweight is also offered as an option. The source does not specify rest periods or a precise method for increasing load.
Three Lunge Directions, One Routine
The workout offers a compact way to include forward, lateral and diagonal movement in a lower-body session rather than relying on one lunge pattern. The Fit&Well report says the variations engage different parts of the glute muscles and also involve other lower-body muscles. That can make the sequence useful for readers seeking a straightforward routine that can be adjusted to their available equipment.
The report also points to movement at the hips and ankles as a potential benefit of stepping in different directions. These are the author’s fitness explanations, not findings from a study included in the article. A routine’s effect will depend on factors such as the person’s training experience, resistance, technique and consistency; the source does not quantify expected strength or muscle gains.
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The Report’s Glute Training Rationale
The Fit&Well author contrasts lunges with squats, saying lunges can target areas of the glutes that squats may not reach. The report names the gluteus maximus, medius and minimus, describing them as muscles involved in movements such as hip extension, moving the thigh outward and stabilizing the pelvis. It presents the three lunge directions as a way to challenge the lower body through varied stepping patterns.
The author also recounts personal experience using side and curtsy lunges after rehabilitation for a bulging disc. That account is individual experience, not clinical evidence that the exercises treat back conditions or are appropriate for everyone with back pain. The article suggests fitting the sequence into a broader weekly program or doing it as a short standalone session, but provides no assessment of how it compares with other training plans.
““Perform six to eight reps on each leg for each exercise, and complete two or three sets in total.””
— Fit&Well report
Evidence and Individual Suitability
The supplied report does not cite a trial comparing this exact sequence with other workouts, establish that once-weekly training is sufficient for glute growth, or give a timeline for results. Its title frames the routine as a way to build strong glutes, but outcomes are not guaranteed and the source offers no measurable outcome data. It also does not provide detailed modifications for injuries, pregnancy or limited mobility.
People who are new to lunges may find balance or depth challenging. The report says to lower only as far as comfortable and suggests completing all repetitions on one side before switching if balance is an issue. It does not discuss pain-management guidance. Anyone with an existing injury or health condition should seek appropriate professional advice before beginning or changing an exercise program; stop if a movement causes pain.
How to Add the Routine
Fit&Well advises readers to place the sequence within a weekly workout plan or use it as a standalone short session. The practical next step is to start with bodyweight, practice controlled repetitions and add dumbbells gradually only when the movements feel manageable. The source gives no fixed progression calendar, so readers should not treat a particular weight or weekly schedule as a universal prescription.
The report does not announce a follow-up study or further testing. Any assessment of whether the routine is producing strength gains would depend on an individual’s training over time, including resistance and consistency; Fit&Well’s article supplies no formal tracking method or promised result.
Key Questions
What exercises are in the workout?
It includes forward lunges, side lunges and curtsy lunges, performed on both sides.
How many repetitions does Fit&Well recommend?
The report suggests six to eight repetitions per leg for each exercise, with two or three sets overall.
Do I need dumbbells?
No. Fit&Well says the movements can be done with bodyweight. For weighted versions, it suggests starting with a bodyweight round and increasing the load gradually.
Does doing this once a week guarantee stronger glutes?
No. The report recommends including the sequence weekly but does not provide evidence that this schedule alone guarantees glute growth or strength gains. Results vary with training and individual factors.
What if I have trouble balancing or have an injury?
The report suggests doing all repetitions on one side before switching if balance is difficult, and lowering only as far as comfortable. People with an injury or health condition should seek professional guidance before starting or changing a routine.
Source: fitandwell.com
