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Fit&Well published a weekly lower-body routine built around forward, side and curtsy lunges, recommending two or three sets of six to eight repetitions per leg for each move. The report says the variations work the glutes and other lower-body muscles, but it does not provide research showing that this exact routine guarantees results.
Fit&Well has published a weekly leg workout built around forward, side and curtsy lunges, with optional dumbbells and a suggested dose of two to three sets of six to eight repetitions per leg for each movement. The report presents the sequence as a way to train the glutes through different directions of movement, but the recommendation is a workout plan, not proof that this schedule will produce a particular result for every person.
The routine uses three lunge variations: a forward lunge, a lateral or side lunge, and a curtsy lunge. Fit&Well says the combined movements target the gluteus maximus, medius and minimus, the three muscles that make up the gluteal group. It also describes the sequence as a compound lower-body workout, involving more than one muscle group at a time.
For each exercise, the report recommends six to eight repetitions on each leg, completing two or three sets. It advises people using weights to begin with a bodyweight round as a warm-up, then build the load gradually across sets or over several weeks. Dumbbells can be held at the sides, on the shoulders or in front of the chest; the movements can also be performed without weights, with repetitions adjusted so the final ones feel challenging.
The instructions emphasize an upright chest and controlled steps. For the forward lunge, step ahead and bend both knees while keeping the front knee aligned over the foot. For the side lunge, step outward, bend that knee and send the hips back while keeping the other leg straight. For the curtsy lunge, step one foot back and across behind the other, then bend both knees. In each variation, push through the working foot to return to standing. The report suggests completing all repetitions on one side before switching if balance is difficult; otherwise, sides can be alternated.
A Three-Direction Glute Session
The routine offers a structured alternative to relying on squats alone. Lunges move the legs forward, sideways and diagonally, giving readers a short sequence with different movement patterns rather than a single exercise repeated throughout a session. That may be useful to people planning a basic lower-body workout, while the dumbbell and bodyweight options make the proposed routine adaptable to different equipment availability.
Fit&Well also says side and curtsy lunges engage muscles and ligaments connecting the core and lower spine, and that loading the body in different directions can support hip and ankle mobility and stability. These are claims in the report, not measured outcomes from a study of this specific workout. The source does not establish that doing the sequence once weekly is sufficient for everyone to build stronger glutes; results can depend on training experience, effort, recovery and the rest of a person’s routine.
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How the Lunge Plan Is Set Up
The Fit&Well article’s author describes lunges as an exercise that can complement squats by challenging lower-body movement in other directions. The author also recounts using the sequence after rehabbing a lower spine following a bulging-disc diagnosis. That is a personal account, not evidence that the workout treats back conditions or is suitable for everyone with back pain.
The plan can be added to a broader weekly program or done on its own, according to the article. Its key programming details are modest and specific: three lunge variations, two or three sets, and six to eight repetitions per side per move. Readers can start with bodyweight and add dumbbells as they become comfortable, rather than treating a particular weight as necessary to complete the workout.
““There’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.””
— Fit&Well report author
What the Routine Does Not Establish
The source does not cite a trial testing this exact routine, compare once-weekly training with other schedules, or specify how long someone should follow it before judging progress. It also gives no prescribed dumbbell weight or progression target. The claim that the three lunges address all three glute muscles is the report’s exercise rationale; it is not presented with measurements of muscle activation or strength outcomes.
Fit&Well’s author describes personal use during recovery from a spinal condition, but the article does not establish safety for readers with back, hip, knee or ankle problems. People with an existing injury or medical condition should seek guidance from a qualified health professional before trying a new exercise plan. The report also does not discuss individual technique assessment, which can affect how comfortably a person performs lunges.
Progress Gradually and Review Form
Fit&Well’s next step for readers is to try the sequence with bodyweight first, then increase resistance gradually if the movements feel controlled. The report gives no scheduled follow-up or promised outcome. Readers using the routine can track the weight, repetitions and sets they complete over time and adjust the plan according to their ability and recovery. Stop if an exercise causes pain, and seek professional advice when injury or health concerns affect training.
Key Questions
How many times a week does the report recommend doing the workout?
The headline and article present it as a once-weekly workout. The report does not say that this frequency is the best option for every person or guarantee a particular result.
How many sets and repetitions should I do?
Fit&Well recommends two or three sets of six to eight repetitions on each leg for each of the three lunge variations.
Do I need dumbbells?
No. The report says the sequence can be done with bodyweight alone. It suggests beginning without weights and adding dumbbells gradually if appropriate.
Which exercises are included?
The workout consists of a forward lunge, side lunge and curtsy lunge. The report gives instructions for performing each and suggests switching sides after each repetition or completing one side at a time.
Is this routine suitable for someone with back or joint pain?
The source does not establish that it is safe for people with existing back, hip, knee or ankle problems. Anyone with an injury or relevant medical condition should consult a qualified health professional before starting, and should stop if the movements cause pain.
Source: fitandwell.com
