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Fit&Well recommends a weekly sequence of forward, side and curtsy lunges to work the glutes from different directions. The report suggests two or three sets of six to eight repetitions per leg for each move, with bodyweight or dumbbells depending on ability.
Fit&Well has recommended a weekly lower-body workout built around forward, side and curtsy lunges, saying the variations target the glutes through different movement patterns. The fitness publication’s routine calls for two or three sets of six to eight repetitions per leg for each exercise and can be performed with dumbbells or bodyweight.
The workout uses three lunge directions: a forward lunge, a lateral or side lunge, and a curtsy lunge that steps back and across the body. The source report says the sequence is intended to engage the gluteus maximus, medius and minimus, the three muscles that make up the gluteal group. It presents the moves as a compact lower-body session, not as a tested program with published outcome data.
For the forward lunge, stand with feet hip-width apart, brace the core and step forward. Bend both knees to lower while keeping the front knee over the foot and the chest upright, then push through the front foot to return. In the side lunge, step to one side, bend that knee and send the hips back while the other leg remains straight; push off the bent leg to stand. The curtsy variation steps one foot behind and across the other, then lowers by bending both knees before returning through the front foot.
Fit&Well advises using bodyweight first as a warm-up if adding resistance, then building the load gradually. Dumbbells may be held at the sides, on the shoulders or as a single weight at the chest. The report also suggests adjusting repetitions so the final few feel challenging. For balance, exercisers can complete all repetitions on one side before switching rather than alternating each repetition.
How the Three Lunges Differ
The routine’s practical point is that the moves take the legs through forward, sideways and diagonal patterns, rather than relying on one squat variation. Fit&Well says this can distribute work across the gluteal muscles and other lower-body muscles. That rationale may help readers choose a varied session, but the supplied report does not cite comparative research showing that this exact sequence is superior to other exercises or that doing it once a week guarantees stronger glutes.
The publication also describes potential benefits for hip and ankle mobility and stability, since the movements load the lower body in different directions. Those are the report’s training claims, not a substitute for individual assessment or medical care. The author says the side and curtsy lunges were personally useful while recovering from a lower-spine problem; that experience is anecdotal and does not establish that the routine treats back conditions.
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A Scalable Weekly Routine
The Fit&Well article frames the lunges as a sequence that can be added to an existing weekly training plan or done on its own. Its prescribed volume is six to eight repetitions per side for each lunge, repeated for two or three sets. The source does not specify rest intervals, exact dumbbell weights, workout duration or a progression schedule beyond increasing resistance gradually.
It also presents bodyweight as a valid starting option. Readers who choose dumbbells can hold them in different positions, while those who need more control can slow down or perform repetitions one side at a time. These are options in the source’s guidance; it does not report a trial or measure changes in strength, muscle size, joint function or injury risk.
“The recommended sequence combines forward, lateral and curtsy lunges.”
— Fit&Well report
What the Workout Does Not Establish
The supplied report does not provide a publication date, cite a controlled study of this exact routine or quantify expected strength or muscle-growth results. Its recommendation to do the sequence weekly is fitness guidance from the article, not evidence that one weekly session will produce a particular outcome. It also does not identify a standard dumbbell load or explain how long readers should follow the plan before changing it.
People’s balance, mobility, training experience and health histories vary. The source offers exercise cues but does not set out modifications for every limitation or injury. Anyone with pain, a diagnosed condition or uncertainty about whether these movements are suitable should seek guidance from a qualified health or fitness professional before adding load.
How to Apply the Routine
The next step described by Fit&Well is to start with one bodyweight round before using dumbbells, then increase resistance gradually as the movements become manageable. The article’s suggested weekly plan is two or three sets of each lunge for six to eight repetitions per leg, with the option to include the sequence in a broader program.
The source does not announce a follow-up study or a scheduled update. Readers should treat the listed volume as a starting recommendation from the publication, monitor how the movements feel, and adjust or stop if they experience pain rather than assuming the routine is appropriate for everyone.
Key Questions
What exercises are in the weekly dumbbell lunge workout?
Fit&Well’s sequence includes forward, side and curtsy lunges. It can be done with dumbbells or bodyweight.
How many repetitions and sets does the report recommend?
The report suggests six to eight repetitions per leg for each exercise and two or three sets in total.
Where should I hold the dumbbells?
The source lists holding dumbbells at your sides or on your shoulders, or holding one dumbbell at chest level. It recommends a bodyweight round as a warm-up before weighted sets.
Does doing this workout once a week guarantee stronger glutes?
No. The article recommends the routine but does not provide evidence that it guarantees a particular result or cite a study testing this exact weekly plan.
What if I have trouble balancing or feel pain?
The report suggests completing all repetitions on one side before switching to reduce the challenge of alternating. It does not provide individual medical advice; people with pain or health concerns should consult a qualified professional about suitable exercise.
Source: fitandwell.com
