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Fit&Well recommends a dumbbell lunge sequence of forward, side and curtsy lunges, performed for two or three sets of six to eight reps per leg. The outlet says the variations work the glutes from different directions, but the routine is an exercise recommendation, not evidence that one weekly session guarantees results.
Fit&Well has published a dumbbell leg-workout guide built around forward, side and curtsy lunges, recommending two or three sets of six to eight repetitions per leg for each movement. The report presents the sequence as a way to train the glutes through different movement patterns, while noting it can also be done with body weight; it does not establish that training once a week will produce a particular result for everyone.
The routine uses three lunge variations in sequence. For the forward lunge, stand with feet hip-width apart, step forward and bend both knees to lower, keeping the front knee over the foot and the chest upright. Push through the front foot to return. The guide advises alternating legs or completing the repetitions on one side before switching if balance is difficult.
For a side lunge, step to one side, bend that knee and move the hips back while keeping the other leg straight. Return by pushing through the bent leg. The curtsy lunge steps one foot back and across behind the other, then bends both knees before pushing through the front foot to stand. Fit&Well recommends lowering only as far as is comfortable and keeping the torso upright.
The report says the movements can be performed holding dumbbells at the sides or shoulders, or holding one weight at the chest. Body-weight versions are also an option, with repetitions adjusted so the final ones feel challenging. For weighted training, the writer recommends a body-weight warm-up and gradually adding load across sets or over several weeks. The routine may be done as part of a broader weekly program or on its own.
Three Directions of Glute Training
The routine’s practical appeal is its use of familiar equipment and distinct lunge patterns rather than a complex gym setup. The report says the combination is intended to involve the gluteus maximus, medius and minimus: the large muscle at the back of the hip, and two smaller muscles that help move and stabilize the hip.
For readers, the suggested set-and-repetition range offers a clear starting structure that can be scaled with body weight or dumbbells. However, the article is an exercise guide, not a controlled study. It does not provide evidence that this specific workout, or doing it exactly once per week, will build strong glutes for every person. Strength changes depend on factors such as starting ability, effort, recovery and the wider training program.
The source author also describes side and curtsy lunges as involving muscles and ligaments linking the core and lower spine, and says the sequence has been helpful during personal recovery after a bulging-disc diagnosis. That is an individual account, not a general treatment claim. People with back, hip, knee or ankle conditions should seek suitable professional guidance before trying loaded lunges.
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How the Lunge Sequence Works
The Fit&Well report contrasts lunges with squats, saying the variations can target parts of the glutes that squats may not reach. Its rationale is movement in multiple directions: forward, sideways and diagonally behind the body. It also says those different loading directions may support hip and ankle mobility and stability, though the supplied material includes no measurements or research findings to quantify those effects.
The article’s recommendation is flexible rather than a fixed prescription. It calls for six to eight reps per side and two or three sets, with weight added gradually if used. The source does not identify a required dumbbell weight, rest interval, progression schedule or total weekly training volume. It also does not say that this sequence should replace other lower-body exercises.
““The forward lunge, lateral (side) lunge and curtsy (reverse and rotational) lunge, together target all three muscles in your glutes.””
— Fit&Well report
Results Depend on the Wider Routine
The supplied report does not include a study testing this exact sequence or establish that one workout per week is sufficient to build glute strength. It offers no expected timeline, measurable outcome or comparison with other routines. The appropriate load and range of motion will also vary by person, and the source does not provide individualized advice for injuries or medical conditions.
The report’s account of personal benefit during recovery from a bulging disc should not be read as evidence that lunges treat back problems. Anyone with pain, a diagnosed condition, balance concerns or uncertainty about technique can consult a qualified health or fitness professional before adding weights.
Start Light and Progress Gradually
Readers following the guide can begin with a body-weight round, use a comfortable range of motion and check balance and control before adding dumbbells. The suggested structure is two or three sets of six to eight reps per leg for each variation, with the load increased gradually only when the movements remain controlled. The source gives no fixed progression timetable, so it does not specify when or how much weight to add.
Fit&Well frames the sequence as one possible part of a weekly workout program, rather than a complete plan. Readers seeking a broader training schedule or adjustments for an injury should obtain advice suited to their circumstances. No further study or update is specified in the supplied report.
Key Questions
What exercises are in the Fit&Well routine?
It combines forward lunges, side lunges and curtsy lunges, performed on both legs.
How many sets and repetitions does the report recommend?
Fit&Well suggests two or three sets and six to eight repetitions per leg for each movement.
Do I need dumbbells?
No. The report says the sequence can be done with body weight. It suggests starting with body weight before using dumbbells and adding weight gradually.
Does the article prove that one weekly workout will build glutes?
No. It offers an exercise recommendation, not evidence from a trial showing that this frequency produces a specific result. Individual progress depends on training and other factors.
Should I do the routine if I have back or joint pain?
The report does not provide personalized medical advice. If you have a diagnosed condition, pain or balance concerns, ask a qualified health or fitness professional before attempting weighted lunges.
Source: fitandwell.com
