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Fit&Well published a weekly lower-body workout built around forward, side and curtsy lunges, performed for 6–8 reps per side and two or three sets. The report says the three movement patterns work different glute muscles, but it provides no independent evidence that this exact routine or once-weekly frequency will produce a particular result.
Fit&Well has published a three-movement leg workout built around forward, side and curtsy lunges, recommending 6–8 repetitions per leg and two or three sets. The report presents the sequence as a weekly option for strengthening the glutes, with dumbbells optional; it does not establish that training once a week guarantees a particular outcome.
The routine uses three directions of movement: a forward lunge, a lateral lunge stepping out to the side, and a curtsy lunge in which one foot crosses behind the other. The article says the variations target the gluteus maximus, gluteus medius and gluteus minimus, alongside other lower-body muscles. It describes the sequence as a compound workout, meaning several muscles work during each exercise.
For each variation, the source recommends two or three sets of 6–8 reps on each side. In a forward lunge, step ahead and bend both knees, then push through the front foot to stand. In the side lunge, step laterally, bend the stepping knee and send the hips back while keeping the other leg straight. In the curtsy variation, step one foot diagonally behind the other and lower before returning to standing. The article advises keeping the chest upright and moving only as far as is comfortable.
Dumbbells are optional: the source suggests holding them at the sides or shoulders, or holding one at the chest. Bodyweight is another option, with repetitions adjusted so the final few feel challenging. For weighted work, it recommends beginning with a bodyweight round and increasing the load gradually. People who find alternating sides difficult can finish the repetitions on one side before switching.
Three Lunge Directions in One Session
The workout offers readers a simple way to vary a familiar leg exercise rather than relying on forward-and-back movement alone. The side and crossing steps introduce lateral and diagonal movement, while the forward lunge uses a more direct stepping pattern. That variety may make the session useful as one part of a broader lower-body routine, particularly for people who want an equipment-flexible option.
The report also connects the movements with hip and ankle mobility and lower-body stability. These are the source author’s descriptions of potential benefits, not findings from a study of this exact routine. The article does not compare this workout with other programs or report measured changes in strength, muscle size, mobility or injury risk. Readers should treat the once-weekly schedule as a suggested routine, not a guaranteed prescription.
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How the Routine Is Structured
The report’s rationale is that different lunge directions place the legs and hips in different positions. It describes the gluteus maximus as the largest glute muscle, while the medius and minimus sit toward the outer hip and assist with leg movement and pelvic stability. The article argues that combining the three variations can involve all three muscles; it does not provide measurements of muscle activation.
The author also says side and curtsy lunges were helpful during personal rehabilitation after a bulging disc diagnosis. That experience is presented as personal testimony, not medical evidence or a recommendation for people with back conditions. The routine may be done within a wider weekly program or on its own, according to the report, but no broader training plan or recovery schedule is specified.
““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 identify a study supporting the exact combination, repetition range or once-a-week frequency, and it gives no expected timeline for results. It is also unclear how the proposed session fits into different training histories or how much weight an individual should use. The article’s claims about joint support and targeting glute muscles should not be read as proof of injury prevention or treatment.
Technique and comfort can vary with strength, mobility and prior injuries. The report does not give individualized clinical guidance. Anyone with pain, balance concerns, a back condition or other health limitations should consider professional advice before adding loaded lunges; stop if an exercise causes pain.
Adjusting the Workout Over Time
The source gives no follow-up study or scheduled update. Its practical recommendation is to begin with bodyweight, use a warm-up round before adding dumbbells, and increase resistance gradually as the movements become manageable. Readers can use the suggested two or three sets as a starting structure, while adapting range of motion or balance demands to their ability.
Whether this routine is appropriate as a standalone weekly session or should be paired with other exercises depends on a person’s wider program and goals; the report does not prescribe a full plan. Progress, comfort and form are the relevant points to monitor, rather than assuming that the stated frequency will lead to a specific result.
Key Questions
What exercises are included in the workout?
The Fit&Well sequence combines forward, side and curtsy lunges, with each variation performed on both legs.
How many repetitions and sets does the report recommend?
It recommends 6–8 repetitions per leg for each exercise, completing two or three sets in total.
Do I need dumbbells?
No. The article says the routine can be done with bodyweight. Dumbbells may be held at the sides, on the shoulders or at the chest; the source advises starting with bodyweight and adding load gradually.
Does doing this workout once a week guarantee stronger glutes?
No such guarantee is established in the source. It presents the sequence as a weekly workout idea but gives no study results or measured outcomes for this exact routine or frequency.
What if lunges cause pain or are difficult to balance?
The report suggests completing all repetitions on one side before switching if alternating is difficult, and lowering only as far as comfortable. Stop if a movement causes pain; people with injuries or health concerns should seek guidance from a qualified professional.
Source: fitandwell.com
