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Fit&Well recommends a weekly three-move lunge sequence—forward, side and curtsy lunges—to train the glutes and other lower-body muscles. Its suggested plan is two or three sets of six to eight repetitions per leg for each movement, with bodyweight or gradually increased dumbbell load. The report presents this as one workout option, not a guarantee of results or a substitute for individualized coaching.
Fit&Well has published a weekly lower-body workout built around forward, side and curtsy lunges, recommending two or three sets of six to eight reps per leg for each variation. The report says the sequence works multiple glute and leg muscles from different directions, and can be done with dumbbells or bodyweight; its suggested frequency is a programming option, not evidence that one weekly session guarantees stronger glutes.
The routine pairs three forms of the lunge: a forward lunge, a lateral or side lunge, and a curtsy lunge, in which one foot steps diagonally behind the other, as part of a lower-body workout at home. Fit&Well says the movements train lower-body muscles while challenging balance and control in different directions. The report describes the gluteus maximus, medius and minimus as the three muscles the sequence is intended to target, but provides no testing data comparing the workout with other programs.
For the forward lunge, start with feet about hip-width apart, step forward and bend both knees while keeping the chest upright and the front knee over the foot. Push through the front foot to return. For the side lunge, step out to one side, bend that knee and send the hips back while keeping the other leg straight; then push back to standing. For the curtsy lunge, step one foot diagonally behind the other and lower under control before returning to the start. The source recommends six to eight repetitions on each side for every movement.
Fit&Well suggests doing two or three total sets. People may hold dumbbells at their sides or shoulders, or hold one weight at the chest; the routine can also be performed without weights. The report advises a bodyweight warm-up before weighted sets and gradual increases in load, either across sets or over several weeks. It also says people who find alternating sides difficult can complete repetitions on one side before switching.
How the Three Lunges Differ
The workout’s practical appeal is its simple equipment requirement and use of familiar movements that can be scaled from bodyweight to dumbbells. The three directions of stepping give the session more movement variety than repeating a forward lunge alone, while keeping the plan easy to follow at home or in a gym.
That does not establish that this exact sequence is necessary for glute development or that once a week is sufficient for every person. Strength and muscle changes depend on factors including training experience, effort, recovery and the wider exercise program. Fit&Well presents the routine as something to include in a weekly plan or do on its own, but does not cite a study showing a specific outcome from this schedule.
The report also describes side and curtsy lunges as involving muscles and ligaments around the core and lower spine, and says the author found them helpful during rehabilitation after a bulging disc diagnosis. That is a personal account, not clinical evidence that the exercises treat back problems. Readers with pain, a current injury or a history of spinal issues should seek guidance from a qualified health professional before adding movements that cause symptoms.
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The Source Behind the Routine
The workout comes from a Fit&Well exercise report focused on using lunges as an alternative or complement to squats. The author says squats are useful for building leg strength but that lunges can target areas of the glutes they believe squats may not reach. The source does not offer a head-to-head comparison or explain how it measured muscle activation.
Fit&Well frames the plan as adaptable: bodyweight can make the movements more accessible, while dumbbells can add resistance. Its guidance is to make the final repetitions challenging without prescribing a particular dumbbell weight. It also recommends increasing weight gradually rather than starting with a demanding load.
The report’s format is practical exercise guidance rather than a clinical trial or formal training guideline. It gives a sequence, technique cues and a suggested volume, but does not specify an individualized progression plan, rest periods, or how the routine should fit alongside a reader’s other weekly training.
“The forward lunge, lateral (side) lunge and curtsy (reverse and rotational) lunge, together target all three muscles in your glutes.”
— Fit&Well report author
What the Workout Cannot Establish
The source does not say how quickly users might gain strength or muscle, or whether this routine performed once weekly produces a particular result. It provides no participant data, measurements or comparison with other training schedules. The headline’s goal of building strong glutes should be understood as the workout’s intended benefit, not a guaranteed outcome.
It is also unclear what dumbbell weight would suit an individual, how long to rest between sets, and how to adjust the plan for prior injuries or different training experience. The author’s account of using the movements after a bulging disc diagnosis is personal; the report does not establish that lunges are appropriate for everyone with back pain. Stop if an exercise causes pain, and consult a qualified clinician or coach when unsure.
How to Apply the Routine
Readers following the plan can begin with a bodyweight round to practice balance and movement, then add a light dumbbell load only if they can maintain controlled form. The report’s baseline is two or three sets of six to eight repetitions per leg for each lunge. It does not set a calendar date for reassessment or prescribe a fixed weekly progression.
Over subsequent sessions, the source suggests increasing resistance gradually rather than making a sudden jump. Beginners may benefit from a qualified trainer’s help with technique, especially for the lateral and curtsy variations. Anyone experiencing persistent pain or recovering from an injury should ask a health professional whether the movements are suitable before continuing.
Key Questions
What exercises are in the Fit&Well workout?
The sequence includes forward lunges, side lunges and curtsy lunges, performed on both legs.
How many reps and sets does the report recommend?
Fit&Well recommends six to eight reps per leg for each exercise and two or three sets in total.
Do I need dumbbells?
No. The report says the routine can be done with bodyweight. For weighted versions, it suggests holding dumbbells at the sides or shoulders, or one dumbbell at the chest, and building load gradually.
Does doing this once a week guarantee stronger glutes?
No. The report offers a weekly workout suggestion but does not provide evidence that this schedule guarantees a result. Outcomes can vary with training history, effort, recovery and the rest of a person’s program.
Is the routine suitable for someone with back pain?
The author shares a personal account of using the movements during rehabilitation after a bulging disc diagnosis, but that does not show they are safe or effective for everyone with back pain. Seek advice from a qualified health professional if you have pain or an injury.
Source: fitandwell.com
