TL;DR
Turn your wind-down time into listening time
- Thousands of audiobooks, podcasts and originals
- Listen on your phone, tablet or Echo — also offline
- Cancel anytime
Fit&Well recommends combining forward, lateral and curtsy lunges in a weekly leg workout to work the glute muscles from different directions. The routine calls for two to three sets of six to eight repetitions per leg for each movement, with bodyweight or dumbbells; the report does not cite research showing that this schedule guarantees stronger glutes.
Fit&Well has published a three-movement lunge routine for people seeking a weekly lower-body workout, recommending forward, side and curtsy lunges for two to three sets of six to eight reps per leg. The fitness report says the variations train the gluteal muscles through different directions of movement, but it does not provide evidence that doing the routine once a week will produce a particular strength or muscle-growth result.
The workout uses three versions of the lunge: a forward lunge, a lateral or side lunge, and a curtsy lunge, in which one leg steps diagonally behind the other. Fit&Well says the movements collectively target the gluteus maximus, medius and minimus, muscles involved in hip movement and stability. The article presents the sequence as an alternative or addition to squats, not as a replacement for a complete training program.
For each exercise, the report advises six to eight repetitions on each leg and two or three sets. For the forward lunge, step ahead, lower by bending both knees while keeping the chest upright, then push through the front foot to stand. The side lunge steps outward, bends the stepping knee and sends the hips back while the other leg stays straight. The curtsy version steps one foot behind and across the other before lowering, then returns to standing by pushing through the front foot.
The routine can be performed with bodyweight or dumbbells. The report suggests holding weights at the sides, at the shoulders or a single dumbbell at the chest. It recommends trying a bodyweight round as a warm-up before weighted sets and increasing load gradually. People who find alternating repetitions difficult for balance can complete the repetitions on one side before switching, according to the instructions.
A Short Routine With Three Lunge Directions
The sequence offers a straightforward way to vary lower-body training without requiring gym machines: it uses three familiar exercises and can be scaled by changing the load. The side and curtsy movements also take the legs through directions that differ from a forward step, giving readers a practical reason to include more than one lunge variation.
That is a description of the workout’s design, not proof of a guaranteed outcome. Building strength depends on factors such as appropriate challenge, technique, consistency and recovery. Fit&Well’s recommendation to do the sequence once a week is a suggested schedule; the supplied report does not compare weekly frequency with other programs or report measured results.
The article also describes joint mobility and stability as possible benefits of loading the hips and ankles in different directions. Those statements are the author’s account of the exercise’s value, rather than findings from a cited clinical trial. Readers should scale the movements to their ability and stop if they cause pain.
Products Worth Considering
BowFlex Results Series SelectTech Adjustable Dumbbells (Pair)
Oral-B iO Series 3 Rechargeable Electric Toothbrush for Adults, Black
Oura Ring 5 Smart Ring, Silver, Size 7
As an affiliate, we earn on qualifying purchases.
How the Three Variations Differ
The routine’s central idea is to change the direction of each step. A forward lunge moves one leg ahead; a side lunge moves it laterally; and a curtsy lunge crosses it behind the body. Fit&Well links this variety to activity across the three main glute muscles: the gluteus maximus, the larger muscle at the back of the hip, and the gluteus medius and minimus, which sit along the outer hip.
The article’s writer says they use the sequence regularly and describes it as helpful during their return to exercise after a bulging-disc diagnosis. That is personal experience, not evidence that the routine treats back conditions or is suitable for everyone with back pain. The source does not identify a study, training trial or clinical guideline behind its claims about muscle targeting or joint health.
““The forward lunge, lateral (side) lunge and curtsy (reverse and rotational) lunge, together target all three muscles in your glutes.””
— Fit&Well report
Evidence and Individual Suitability
The supplied report does not state the study or evidence base behind its claims about glute activation, lower-body joint health or the value of training once a week. It also does not define how long someone should follow the routine, how quickly to increase weight, or what results to expect. The suggestion that the workout builds strong glutes should be read as fitness guidance, not a demonstrated outcome for every person.
People’s strength, balance, mobility and injury history vary. The article offers balance modifications and a bodyweight option but does not provide individualized coaching or medical guidance. It does not say whether a clinician or trainer reviewed the routine, and it gives no advice for people recovering from injury.
How to Apply the Weekly Plan
Readers following the article’s plan can begin with bodyweight lunges, use a comfortable range of motion and focus on controlled repetitions. The stated target is two to three sets of six to eight repetitions per leg for each of the three exercises. Add dumbbells only when the movements can be performed steadily, and increase resistance gradually, as the report advises.
Fit&Well suggests fitting the sequence into a broader weekly program or doing it as a short standalone workout. The source does not announce a follow-up study or provide a timetable for evaluating results. Anyone with persistent pain, a current injury or a medical concern should seek advice from a qualified health professional before changing their exercise routine.
Key Questions
What exercises are in the routine?
It includes forward lunges, side lunges and curtsy lunges, performed on both legs.
How many sets and repetitions does Fit&Well recommend?
The report suggests two or three sets of six to eight repetitions per leg for each exercise.
Do I need dumbbells?
No. The article says the movements can be done with bodyweight. It recommends a bodyweight warm-up round before weighted work and gradual increases in load.
Does the report prove that one weekly workout will build stronger glutes?
No. It recommends the schedule but does not cite a study or provide measured results showing that once-weekly training guarantees stronger or larger glutes.
Source: fitandwell.com
