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Fit&Well describes a three-move lunge sequence—forward, side and curtsy lunges—as a weekly lower-body workout that can be done with dumbbells or bodyweight. The report suggests two or three sets of six to eight repetitions per leg for each movement; individual results and suitable loads will vary.
Fit&Well has published a three-move lunge routine for people looking to train their glutes with a weekly lower-body workout, using forward, side and curtsy lunges. The report recommends two or three sets of six to eight repetitions per leg for each exercise, and says the sequence can be performed with dumbbells or bodyweight.
The routine uses three directions of movement: a forward step, a lateral step to the side, and a curtsy-style step diagonally behind the standing leg. Fit&Well says the variations work the lower body in different ways and target the gluteus maximus, medius and minimus, the three muscles that make up the gluteal group. The outlet presents the sequence as an efficient option for a leg session, not as a guarantee of a particular strength or muscle-building result.
For each movement, the guide calls for six to eight reps on each side and two or three sets. It advises standing with feet about hip-width apart, engaging the core and keeping the chest upright. In the forward lunge, step ahead and lower by bending both knees, with the front knee aligned over the foot. In the side lunge, step outward, bend that knee and send the hips back while keeping the other leg straight. For the curtsy lunge, step one foot diagonally behind and across the other, then bend both knees before pushing back to standing.
Fit&Well says the moves may be done holding dumbbells at the sides or shoulders, or one dumbbell at the chest. Bodyweight is also an option; the report suggests adjusting repetitions so the final few feel challenging. For weighted sets, it recommends first completing a bodyweight round and increasing the load gradually. People who find alternating sides difficult can finish the repetitions on one side before switching.
A Short Routine With Three Lunge Directions
The routine offers readers a clear structure for a lower-body workout without requiring a gym machine or a long list of exercises. Its central idea is to combine forward, lateral and diagonal movement rather than relying on one lunge pattern. That gives the session variety, while the bodyweight option makes the movements accessible to people who do not have dumbbells.
Fit&Well also says the side and curtsy variations involve muscles and ligaments connecting the core and lower spine, and that stepping in different directions loads the hips and ankles differently. These are the source’s stated training benefits, not evidence that the sequence prevents injury or treats back problems. Readers should adapt the range of motion and resistance to their ability, and stop if an exercise causes pain.
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How the Three Lunges Differ
The report distinguishes the glute muscles by their roles: the gluteus maximus is the largest and helps propel the body during activities such as walking; the gluteus medius helps move the thigh outward and stabilize the pelvis; and the gluteus minimus also contributes to leg movement and hip control. The article’s rationale for combining lunges is that changing direction recruits the lower body through different movement patterns.
The workout is presented as something to add to a broader weekly program or do on its own. Fit&Well’s author also describes doing the sequence after finishing work, but that is a personal routine rather than a requirement. The source does not provide a study comparing this exact workout with other programs, nor does it establish that one session per week is sufficient for every person’s goals.
““The forward lunge, lateral (side) lunge and curtsy (reverse and rotational) lunge, together target all three muscles in your glutes.””
— Fit&Well report
What the Workout Cannot Establish
The supplied report does not state when it was published, cite research on this specific sequence, or define what counts as a “strong” glute outcome. It also does not show that one weekly session will produce the same results for different readers. Strength and muscle changes depend on factors such as training experience, effort, recovery and the wider exercise program, none of which are assessed for an individual here.
The source gives no individualized advice on appropriate dumbbell weight or how to modify the exercises for a current injury or medical condition. The author mentions personal rehabilitation after a bulging-disc diagnosis, but that experience should not be treated as a recommendation for people with back problems. Anyone with a pre-existing condition, significant pain or concerns about balance should seek guidance from a qualified health professional before trying the routine.
Adapting the Routine Safely
Fit&Well’s next step is for readers to choose bodyweight or a manageable dumbbell load, complete a warm-up round without weights, and use controlled repetitions through a comfortable range. The guide’s suggested starting structure is two or three sets of six to eight reps per leg for each lunge. Readers can reassess the load and technique over time rather than treating the suggested schedule as a fixed prescription.
The report does not announce a follow-up study or a new program milestone. For readers who try the sequence, the practical next measure is whether they can maintain balance and form throughout the set without pain; if not, they can reduce the range or resistance and seek professional advice where appropriate.
Key Questions
How often does the report recommend doing the lunge workout?
Fit&Well frames the routine as a weekly workout. It does not establish that once a week is the right frequency for everyone or every training goal.
How many sets and repetitions are suggested?
The guide recommends two or three sets of six to eight repetitions on each leg for each of the three movements.
Do I need dumbbells?
No. Fit&Well says the sequence can be done with bodyweight. If adding dumbbells, the report advises warming up with a bodyweight round and increasing the load gradually.
What are the three exercises?
The routine consists of a forward lunge, side lunge and curtsy lunge. Each uses a different step direction while training the lower body.
Is this routine suitable for someone with back pain?
The report does not provide individualized medical guidance. Its author’s experience with back rehabilitation does not establish that the workout is appropriate for others; people with back pain or a pre-existing condition should ask a qualified health professional for advice.
Source: fitandwell.com
