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Fit&Well published a dumbbell-friendly leg routine built around forward, side and curtsy lunges, recommending six to eight repetitions per leg and two or three sets of each movement. The report says the variations train the glutes from different directions, but it does not provide research establishing that this exact workout, or a once-weekly schedule, will build strong glutes for everyone.
Fit&Well has published a lower-body workout featuring forward, side and curtsy lunges, with dumbbells optional. The report recommends two or three sets of six to eight repetitions per leg for each variation, presenting the sequence as a way to train the glutes and other lower-body muscles; it does not establish that doing it once weekly guarantees stronger glutes.
The routine combines three directions of movement: a forward lunge, a lateral step into a side lunge, and a curtsy lunge in which one foot crosses behind the other. Fit&Well’s contributor says the sequence is intended to challenge the glutes through varied movement patterns, rather than relying on squats alone. The article identifies the gluteus maximus, medius and minimus as the three muscles targeted.
For each exercise, the suggested dose is six to eight reps on each side and two or three sets. The instructions call for an upright chest and engaged core. In the forward lunge, the front knee bends while staying over the foot; in the side lunge, the hips move back over the bent leg while the other leg stays straight. For the curtsy variation, the stepping foot crosses behind the standing leg and both knees bend. The report advises lowering only as far as is comfortable.
Readers can do the sequence with body weight or dumbbells. The article suggests holding weights by the sides, at the shoulders or with one weight at the chest. It recommends a body-weight round as a warm-up before weighted work, then increasing resistance gradually, either across sets or over several weeks. People who find alternating steps difficult can complete the repetitions on one side before switching.
How the Three Lunges Differ
The routine offers a compact way to add forward, lateral and crossing movements to a leg session. That variety may appeal to people who want to train beyond a standard squat pattern, while the body-weight option makes the movements accessible without buying equipment. The article also suggests the side and curtsy lunges involve muscles and ligaments around the core and lower spine, and may support hip and ankle mobility and stability.
Those points are the report’s explanation, not evidence that this sequence prevents injury or treats back problems. The contributor describes finding the movements helpful during personal rehabilitation after a bulging-disc diagnosis, but that experience should not be read as medical guidance or as proof of a general benefit. A workout’s effects depend on factors such as technique, load, training history and recovery, which the supplied report does not quantify.
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The Routine’s Weekly Place
Fit&Well’s contributor describes the lunge sequence as one they regularly use, sometimes after finishing work. The report says readers can include it in a broader weekly training plan or perform it on its own as a short workout. Its headline recommends doing the workout once a week, but the supplied article does not compare weekly frequency with other schedules or specify a broader program for building glute strength.
The instructions provide practical adjustments rather than a single required load: begin with body weight, choose a range of motion that feels comfortable, and add dumbbells or repetitions as appropriate. That leaves the routine adaptable, but readers still need to select a level that allows controlled movement. The source does not provide a formal progression plan, rest intervals, or guidance for people with current injuries or medical conditions.
““There’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.””
— Fit&Well contributor
Evidence and Safety Questions
The supplied report does not cite a study testing this exact three-lunge workout, establish how much strength or muscle growth it produces, or show that once a week is sufficient for all readers. It also does not provide comparative data against other exercises or training frequencies. The recommendation should be understood as a workout suggestion, not a guaranteed result.
Individual tolerance and technique matter, and the article does not give modifications for every mobility limitation or injury. People with current pain, a recent injury or a pre-existing health condition should seek appropriate professional advice before starting or increasing weighted exercise. Stop if a movement causes pain, and use a manageable range and load.
How to Use the Workout
Fit&Well’s report offers a routine rather than announcing a trial or a scheduled follow-up. Readers who choose to try it can start with a body-weight warm-up, perform two or three sets of each lunge, and increase the load gradually only while keeping control. The article allows the sequence to sit within a larger weekly program or stand alone.
No further evidence or results are provided in the supplied source. Whether the workout fits a person’s goals and schedule will depend on their wider training, recovery and ability to perform the movements comfortably; the report does not prescribe a universal weekly plan.
Key Questions
What exercises are in the workout?
The sequence includes forward lunges, side lunges and curtsy lunges, performed on both legs.
How many sets and repetitions does Fit&Well recommend?
The report suggests two or three sets of six to eight repetitions per leg for each variation.
Do I need dumbbells?
No. The article says the movements can be performed with body weight or with dumbbells held at the sides, shoulders or chest. It advises warming up with body weight before adding resistance.
Does the article prove one weekly workout will build strong glutes?
No. It offers a routine and a suggested weekly use, but the supplied report does not provide research showing that this frequency or workout will produce a particular result for everyone.
What if I have pain or a health condition?
Use a comfortable range and stop if an exercise causes pain. People with current injuries, ongoing symptoms or pre-existing conditions should consult an appropriate health professional before starting or changing a workout.
Source: fitandwell.com
