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Fit&Well published a dumbbell lunge routine built around forward, side and curtsy lunges, recommending two or three sets of six to eight repetitions per side. The report says the variations work lower-body muscles in different directions, but it does not provide research showing that doing the workout once a week will produce a specific result.
Fit&Well has published a three-move lunge routine using forward, side and curtsy lunges, suggesting two or three sets of six to eight repetitions per leg as a weekly lower-body workout. The routine can be done with dumbbells or bodyweight; the report presents it as a way to train the glutes and other lower-body muscles, not as evidence that one weekly session guarantees strength gains.
The routine combines three directions of movement: a forward lunge, a side lunge and a curtsy lunge. Fit&Well says the variations engage the gluteus maximus, medius and minimus, muscles involved in hip movement and stability. The article describes lunges as compound exercises that work several lower-body muscles at once.
For the forward lunge, step ahead from a hip-width stance, bend both knees to lower, and push through the front foot to return. In the side lunge, step to one side, bend that knee and move the hips back while keeping the other leg straight. For the curtsy lunge, step one foot back and across behind the other, bend both knees, then push through the front foot to stand. The source advises keeping the chest upright and moving only as far as is comfortable.
Fit&Well recommends six to eight repetitions on each leg for each movement, completing two or three sets. People can alternate sides or finish the repetitions on one side before switching. To add resistance, hold dumbbells at the sides, on the shoulders or one dumbbell at the chest. The report also says bodyweight can be used, with repetitions adjusted so the final ones feel challenging. It advises beginning weighted work with a bodyweight warm-up and increasing the load gradually.
How the Three Lunges Differ
The routine’s practical appeal is that its exercises move the legs in more than one direction. A forward lunge loads the lower body front to back, while a side lunge adds lateral movement and a curtsy lunge steps diagonally behind the body. Fit&Well says this combination targets different parts of the glutes and can involve muscles around the hips and core.
That makes the sequence a compact option for people looking to add lower-body work to a weekly schedule, either as a standalone session or alongside other exercises. The article also describes the varied steps as a way to challenge balance and mobility. Those are the source’s stated training benefits, rather than measured outcomes from a published trial of this exact routine. Readers should treat the once-a-week framing as a suggested schedule, not a guarantee of results.
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Fit&Well’s Suggested Weekly Plan
The report is written as a fitness recommendation and includes a first-person account from its author, who says lunges are part of their routine and that side and curtsy lunges were helpful during rehabilitation after a bulging-disc diagnosis. That experience is personal testimony, not clinical evidence that the movements treat back conditions or are suitable for everyone.
The routine allows adjustments in load and repetitions, and the source suggests adding it to a broader weekly program or doing it as a short workout. It does not prescribe a complete training plan, set rest periods, or explain how to combine the lunges with other leg exercises. Its central instruction is to start with manageable resistance and build gradually, rather than immediately choosing heavy dumbbells.
““There’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.””
— Fit&Well report author
Evidence and Individual Suitability
The source does not cite a study testing this specific three-lunge sequence once a week, nor does it report measured strength or muscle-growth outcomes. It also gives no publication date in the supplied material, and does not specify how long readers should follow the routine before changing it. The claim that the exercises target all three glute muscles is the report’s explanation; it is not accompanied by comparative measurements.
Fit&Well does not set out individual modifications for pain, prior injuries, or balance limitations. Its movement instructions say to lower only as far as comfortable, but that is not a substitute for tailored professional advice. Anyone with an existing injury or health condition, or who experiences pain during the movements, may need guidance from a qualified health or fitness professional before adding load.
How to Start and Progress
Readers following the recommendation can begin with one bodyweight round to practise the movements, then use a load they can control. The suggested working volume is two or three sets of six to eight repetitions per leg for each lunge variation. The report’s progression advice is gradual: increase the dumbbell weight across sets or over several weeks, rather than making a large jump at once.
Fit&Well does not announce a follow-up study or provide a schedule for reassessing results. People using the sequence in a broader program will need to decide how it fits with their other training and recovery. The source’s immediate next step is simply to try the three movements at a comfortable level and adjust the resistance or repetitions to match ability.
Key Questions
How many sets and repetitions does the routine recommend?
Fit&Well suggests two or three sets, with six to eight repetitions per leg for each exercise: forward, side and curtsy lunges.
Do I need dumbbells?
No. The source says the routine can be done with bodyweight. For added resistance, it suggests holding dumbbells at the sides or shoulders, or holding one at the chest.
Does the report prove that one session a week builds glutes?
No. It offers a weekly workout recommendation but does not cite research measuring results from this exact plan or establish that once-weekly training will produce a particular outcome.
How should I begin if I am new to the exercises?
The report advises doing a bodyweight round as a warm-up before weighted sets and building resistance gradually. It says to lower only as far as comfortable. People with injuries or health conditions should seek individualized guidance.
Source: fitandwell.com
