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Fit&Well published a dumbbell leg routine built around forward, side and curtsy lunges, recommending two or three sets of six to eight repetitions per leg for each movement. The report says the variations work different glute muscles and can be done with dumbbells or bodyweight; it does not provide research showing that this exact routine, performed once weekly, guarantees stronger glutes.
Fit&Well has published a three-movement leg routine built around forward, side and curtsy lunges, recommending two or three sets of six to eight repetitions per leg for each exercise. The report presents the sequence as a way to train the glutes from different directions, but its suggested once-a-week schedule is workout guidance, not proof that one weekly session will produce a particular result.
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, while also working other lower-body muscles. The report recommends completing two or three sets of each movement, with six to eight repetitions on each side.
For the forward lunge, step ahead from a hip-width stance and lower by bending both knees, aiming for a roughly 90-degree bend while keeping the front knee over the foot and the chest upright. Push through the front foot to return. The side lunge involves stepping to one side, bending that knee and sending the hips back while the other leg stays straight. For the curtsy lunge, step one foot back and across behind the other, then bend both knees before pushing back to standing.
The exercises can be performed with dumbbells held at the sides or shoulders, or with one weight held at the chest. Fit&Well also says bodyweight is an option; in that case, people can adjust repetitions so the final few feel challenging. The report recommends a bodyweight warm-up before weighted work and increasing resistance gradually. It also suggests doing repetitions on one side before switching if alternating steps makes balance difficult.
How the Three Lunges Differ
The routine’s practical appeal is its change of direction. Forward lunges load the legs in a forward-and-back pattern, while side lunges move the body laterally and curtsy lunges add a step behind the body. That gives readers a simple way to vary a lower-body session rather than relying on one movement alone.
Fit&Well attributes the glute emphasis to the different actions of the muscles: the gluteus maximus contributes to hip movement, while the gluteus medius and minimus help move the leg outward and stabilize the pelvis. These are the report’s exercise explanations, not a measurement of how much each muscle works in this specific program. The source also says the side and curtsy lunges engage muscles and ligaments connecting the core and lower spine, and may support hip and ankle mobility and stability.
For readers, the main takeaway is a repeatable format with adjustable resistance, not a guaranteed outcome. The recommended frequency may fit into a broader weekly plan, but the article does not establish that once a week is sufficient for every person or that these three exercises alone build strong glutes. Progress depends on factors the supplied report does not quantify, including individual ability, consistency and how the workout fits with other training.
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Fit&Well’s Lunge Recommendations
The report is written as a personal workout recommendation. Its author says they use the sequence as part of their own leg training and describes it as a way to reach glute areas they feel squats do not target as well. That is the writer’s experience, rather than a comparison study supplied with the article.
Fit&Well’s instructions allow the sequence to be used as part of a weekly program or as a standalone short workout. The routine does not require weights: bodyweight is presented as a starting point, with resistance added as appropriate. The article says to perform a warm-up round without weights before weighted sets and to build the load over sets or over several weeks, rather than jumping to a heavier weight at once.
““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 Cannot Establish
The supplied report does not cite a trial testing this exact sequence or show that doing it once a week reliably increases glute strength. It also gives no comparison with other workout schedules, no expected timeline for results, and no strength or muscle measurements. The phrase “build strong glutes” should be read as the routine’s aim, not a verified outcome for all readers.
The article’s author mentions having used the movements after rehabilitation for a bulging disc, but that personal account does not establish that lunges are appropriate for people with back problems. The report does not provide individualized medical advice, assess readers’ mobility or injuries, or specify what to do if an exercise causes pain. Exercise technique and suitable loading can vary by person.
How to Use the Workout Safely
Fit&Well’s next step for readers is to try the movements with bodyweight first, check balance and range of motion, and add dumbbells gradually if the exercises feel controlled. The suggested plan is six to eight repetitions per side and two or three sets for each movement. Readers can do each side separately or alternate sides, depending on which approach allows steadier form.
The source gives no follow-up data or scheduled update on results. Anyone with a current injury, persistent pain or a health condition that could affect exercise should seek guidance from a qualified health professional before starting or changing a training plan. Stop an exercise if it causes pain, and adjust the movement or load rather than treating the suggested routine as a requirement.
Key Questions
What exercises are in the workout?
The routine includes forward lunges, side lunges and curtsy lunges. Each changes the direction of the step and the way the legs move.
How many sets and repetitions does Fit&Well recommend?
The report suggests two or three sets of six to eight repetitions on each leg for each lunge variation.
Do I need dumbbells?
No. Fit&Well says the movements can be done with bodyweight. Dumbbells can be held at the sides or shoulders, or one weight can be held at the chest. The report recommends a bodyweight warm-up before weighted sets and gradual increases in load.
Does the report prove one weekly workout will build glute strength?
No. It offers a workout recommendation but does not cite research testing this exact routine or establish that once-weekly training will produce a particular result for everyone.
What if I have an injury or pain?
The report does not provide individual injury guidance. If you have a current injury, a health condition affecting exercise, or pain during a movement, seek advice from a qualified health professional and do not push through pain.
Source: fitandwell.com
