TL;DR
Fit&Well published a dumbbell lunge routine featuring forward, side and curtsy lunges, with two to three sets of six to eight reps per leg for each move. The report says the variations work different lower-body muscles, but it provides no study or measured evidence that doing the routine once a week will build stronger glutes for everyone.
Fit&Well has recommended a three-movement lunge routine using forward, side and curtsy lunges as a weekly option for lower-body training. The report sets out two to three sets of six to eight repetitions per leg for each movement and says the sequence can be done with dumbbells or bodyweight.
The routine combines lunges in different directions. For the forward lunge, step ahead, bend both knees and lower while keeping the front knee over the foot and the chest upright, then push through the front foot to stand. For the side lunge, step out, bend the stepping knee and move the hips back while keeping the other leg straight. The curtsy lunge steps one foot back and across behind the other before lowering.
Fit&Well advises completing six to eight reps on each leg for each exercise and doing two or three sets. The report suggests alternating sides when comfortable, or finishing the repetitions on one side before switching if balance is difficult. It also recommends a bodyweight warm-up set before adding dumbbells, then building the load gradually.
For resistance, readers can hold dumbbells at their sides or on their shoulders, or hold one weight at chest level. The report says bodyweight is also an option, with repetitions adjusted so the final few feel challenging. It does not specify a dumbbell weight, rest period, or progression schedule.
A Three-Direction Lunge Session
The routine offers a simple structure for a weekly leg session and requires little equipment. By combining forward, lateral and crossing steps, it trains movement in more than one direction rather than relying on a single lunge pattern. That may appeal to people seeking a varied lower-body workout they can scale with weights or bodyweight.
Fit&Well says these variations engage the gluteus maximus, medius and minimus, as well as other lower-body muscles. The author also describes potential benefits for hip and ankle mobility and stability. Those are the report’s exercise rationale and personal account, not results established by evidence presented in the article. The source does not show that this exact plan, performed once weekly, will produce a particular strength or muscle gain.
How the Routine Is Framed
The Fit&Well author contrasts lunges with squats, writing that lunges can target aspects of the glutes that squats may not emphasize as much. The report describes the three gluteal muscles by their general roles: the gluteus maximus helps extend the hip, while the medius and minimus support movements at the hip and pelvic stability.
The author also says side and curtsy lunges have been helpful during personal rehabilitation after a bulging-disc diagnosis. That is an individual experience, not a clinical recommendation or evidence that the moves are suitable for people with back conditions. The source presents the sequence as something to add to a broader weekly program or perform on its own, but does not prescribe a full training plan.
““The lunge” is an exercise the author uses to target parts of the glutes that squats do not reach.”
— Fit&Well report author
Evidence and Individual Suitability
The report does not cite studies or provide measurements showing how much strength or muscle growth this routine produces, or whether once-weekly training is sufficient for a particular person. It also does not state how long to follow the plan before evaluating progress, how much weight to use, or how the routine compares with other glute exercises.
Individual ability, technique, balance and training history can affect whether these movements are appropriate. The source does not offer injury-specific guidance. Anyone with pain, a diagnosed condition or concerns about exercise should consult a qualified health professional for advice suited to their situation; stop if a movement causes pain.
How to Add It to Training
Readers following the report can begin with a bodyweight round to practice the movements, then add a manageable dumbbell load if their form remains controlled. The suggested plan is two or three sets of each lunge, with six to eight repetitions per side, incorporated into a weekly program or performed as a short standalone session.
Fit&Well does not announce a follow-up study, training challenge or outcome data. The next step for anyone using the routine is to judge whether the movements feel manageable and adjust the load or range of motion accordingly; the article does not provide a formal progression timetable.
Key Questions
What exercises are included in the routine?
The sequence consists of forward lunges, side lunges and curtsy lunges, performed on both legs.
How many sets and repetitions does Fit&Well recommend?
The report suggests two to three sets and six to eight repetitions per leg for each exercise.
Do I need dumbbells?
No. The report says the movements can be done with bodyweight. Dumbbells may be held at the sides, on the shoulders or at chest level.
Does the article prove this workout will build stronger glutes?
No. Fit&Well presents the routine as a glute-focused workout, but the report includes no study or measured results showing that this particular plan guarantees strength or muscle gains.
Is the routine suitable for someone with back pain?
The author shares a personal account of doing the movements during rehabilitation, but that does not establish that they are suitable for others. People with back pain or a diagnosed condition should seek guidance from a qualified health professional.
Source: fitandwell.com
