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Fit&Well published a lower-body routine built around forward, side and curtsy lunges, performed for two or three sets of six to eight reps per leg. The report says the three directions work the glute muscles and can be done with dumbbells or bodyweight; individual results and suitability depend on the person.
Fit&Well has published a dumbbell leg workout combining forward, side and curtsy lunges, with a suggested schedule of two or three sets of six to eight repetitions per leg for each movement. The report presents the routine as a way to train the glutes from different directions, while advising readers to begin with bodyweight and add resistance gradually.
The routine uses three lunge patterns: a forward lunge, a lateral or side lunge, and a curtsy lunge, in which one leg steps diagonally behind the other. The report says their differing directions recruit the gluteal muscles alongside other lower-body muscles. It identifies the gluteus maximus, medius and minimus as the three muscles the sequence is intended to target.
For the forward lunge, stand with feet about hip-width apart, step forward and bend both knees while keeping the chest upright and the front knee aligned over the foot. Push through the front foot to return. In the side lunge, step out to one side, bend that knee and send the hips back while keeping the other leg straight. The curtsy variation steps one foot behind and across the other; bend both knees, then push through the front foot to rise. The source recommends six to eight reps on each side of each exercise.
Readers can hold dumbbells at their sides or shoulders, or hold one weight at the chest. The report also says bodyweight is an option, with repetitions adjusted so the final reps feel challenging. Before using weights, it recommends a bodyweight round as a warm-up and increasing the load gradually, either between sets or over several weeks. It does not give a specific dumbbell weight or a formal progression plan.
How the Three Lunges Differ
The routine’s main point is movement in three directions, rather than relying on a single lunge pattern. The report says forward, lateral and curtsy lunges together engage the gluteus maximus, medius and minimus. Those muscles contribute to movements such as hip extension, moving the thigh outward and stabilizing the pelvis, though the article does not provide research comparing this sequence with other workouts.
That makes the plan a practical option for readers seeking a short, repeatable lower-body session with little equipment. But the headline’s promise to “build strong glutes” should be read as a fitness aim, not a guaranteed outcome: the source does not report measured strength or muscle gains. Results can vary with technique, training history, load, recovery and the rest of a person’s program.
Fit&Well’s writer also describes the side and curtsy lunges as engaging muscles and ligaments connecting the core and lower spine, and says the sequence was helpful during personal rehabilitation after a bulging-disc diagnosis. That is an individual account, not evidence that the workout treats back problems or is appropriate for everyone with a spinal condition.
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A Weekly Workout, Not a Guarantee
The report positions the sequence as something to include once a week within a broader training program or to perform as a standalone short workout. It does not specify what other leg exercises readers should do, how to schedule recovery, or whether a weekly session alone will produce a particular result. The advice is therefore a suggested format, not a personalized training prescription.
The source emphasizes adjusting the movements to a person’s current ability. Bodyweight versions are permitted, and the writer advises doing repetitions on one side before switching if balance is difficult; people with steadier balance can alternate sides. For weighted versions, the report recommends warming up without weights and building resistance gradually. It supplies no screening criteria for injuries, mobility limitations or medical conditions.
““There’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.””
— Fit&Well report author
What the Report Does Not Establish
The source does not provide a study, measured outcomes or a comparison showing that this exact routine builds glute strength more effectively than other exercises. It also does not define a specific dumbbell load, rest interval, tempo, total workout duration or progression schedule. Its claims about the benefits of the sequence should be understood as workout guidance and the author’s account, not as a guarantee of results.
It is also unclear how suitable the movements are for readers with knee, hip, ankle or back symptoms. The writer’s experience after a bulging-disc diagnosis is personal and cannot establish safety for others with similar conditions. Anyone with an existing injury or health concern should seek guidance from a qualified clinician or exercise professional before adding loaded lunges. The source does not set out a formal medical screening process.
How to Apply the Routine
The next step for readers following the report is to begin with a comfortable bodyweight version, use controlled movements and check that each repetition can be completed with balance and good form. Those choosing dumbbells can add a manageable load only after warming up, then increase it gradually if the movements remain comfortable. The report’s suggested structure is two or three sets and six to eight reps per leg for each lunge variation, once weekly.
Fit&Well does not announce a follow-up study, revised plan or further milestone. Any decision to increase repetitions, weight or frequency is left to the individual, and the article provides no personalized assessment. Readers with pain, an injury history or a medical condition should get professional advice rather than relying on the routine’s general instructions.
Key Questions
What exercises are included in the routine?
It includes forward, side and curtsy lunges. The report says the three patterns train the lower body from different directions.
How many sets and repetitions does Fit&Well suggest?
The report suggests two or three sets of six to eight repetitions on each leg for each exercise.
Do I need dumbbells to do the workout?
No. Fit&Well says the movements can be done with bodyweight. Dumbbells can be held at the sides, on the shoulders or as one weight at the chest.
Does the routine guarantee stronger or larger glutes?
No. The report presents the exercises as a way to train the glutes, but does not provide measured results or evidence that the routine guarantees strength or muscle growth.
Is this workout suitable for someone with back or joint problems?
The report does not assess suitability for specific conditions. People with existing back, hip, knee or ankle concerns should ask a qualified health professional or exercise specialist before doing loaded lunges.
Source: fitandwell.com
