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Fit&Well describes a three-variation lunge workout using forward, side and curtsy lunges, recommending six to eight repetitions per side and two or three sets. The report presents the movements as a way to work the glutes and notes they can be done with dumbbells or body weight.
Fit&Well has published a lunge workout combining forward, side and curtsy lunges, with a recommendation to perform six to eight repetitions per leg for each movement and complete two or three sets. The report says the exercises target the glutes and other lower-body muscles, and notes they can be performed with dumbbells or body weight.
The workout’s central feature is its three lunge variations. The report’s writer says forward lunges, lateral lunges and curtsy lunges recruit the gluteal muscles through different movement patterns. It describes the gluteus maximus as the largest glute muscle. The writer says the gluteus medius helps move the thigh outward and stabilize the pelvis, while the minimus helps lift the leg sideways and turn it inward.
For the forward lunge, start with feet about hip-width apart, step forward and bend both knees to 90 degrees while keeping the front knee over the foot and the chest upright. Push through the front foot to return. The report advises six to eight repetitions on each side, with two or three sets.
In a side lunge, step out to one side, bend that knee and move the hips back while keeping the other leg straight; the report says to lower as far as is comfortable. For the curtsy lunge, step one foot diagonally behind and across the other, then bend both knees before pushing through the front foot to stand. The source says people who find alternating sides difficult can complete repetitions on one side before switching.
Three Directions of Lunge Training
The routine gives readers a structured lower-body session that can be performed with limited equipment. The article’s writer says each step loads the joints in different directions. The writer also says lunges target parts of the glutes that squats do not reach.
The source lists several loading options: users may hold dumbbells at their sides or shoulders, hold one at the chest, or use body weight. For body-weight lunges, it advises adjusting repetitions so the final few feel challenging. The report presents the routine as a training option but does not say that a once-weekly session is sufficient for everyone or guarantees stronger glutes.
The writer says the trio can support lower-body joint health, help keep the hips and ankles mobile and strong, and build stability and flexibility. The report presents these as benefits of the movements.
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How the Routine Is Set Up
The Fit&Well writer describes the three-movement sequence as one they rarely miss. The writer also says the side and curtsy lunges helped while rehabbing their lower spine after a bulging disc diagnosis. This is a personal account, not evidence that lunges treat back conditions or are appropriate for everyone with back pain.
For anyone using weights, the article recommends beginning with one body-weight round as a warm-up, then increasing the load gradually across sets or over several weeks. It does not prescribe a specific dumbbell weight, rest period, tempo or progression schedule. The suggested volume is two or three sets of each variation, with six to eight repetitions per side.
““there’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.””
— Fit&Well report writer
Limits of the Workout Advice
The supplied report includes no publication date or cited research. Its headline recommends doing the workout once a week, but the article does not discuss why that frequency is recommended or how long someone should follow the routine before expecting a change. Claims about building strong glutes are therefore a training aim, not a guaranteed outcome.
The source offers technique cues and suggestions for adapting the exercises, including options for people who find alternating sides difficult. It does not discuss modifications for injuries or give advice for people whose symptoms worsen during lunges. The writer’s account of rehabbing a lower-spine problem after a bulging disc diagnosis should not be read as medical guidance.
Adding the Session Safely
The report suggests placing the sequence within a weekly workout plan or using it as a short standalone session. A reader following that approach would start with body weight, use a comfortable range of motion and add dumbbells gradually only when the movements remain controlled. The article does not set out a formal follow-up schedule or promise a particular strength or muscle-building result.
People with existing injuries, ongoing pain or health conditions should seek advice from a qualified health professional before starting or changing a strength routine. If balance is a problem, the report’s option to finish repetitions on one side before changing sides may make the sequence easier to manage; stopping if a movement causes pain is a sensible safety measure.
Key Questions
What exercises are included in the workout?
The sequence includes forward lunges, side lunges and curtsy lunges, performed on both legs.
How many repetitions and sets does the report recommend?
Fit&Well recommends six to eight repetitions per side for each variation and two or three sets overall for the exercises.
Do I need dumbbells?
No. The report says the movements can be done with body weight. If adding resistance, it suggests warming up with a body-weight round and increasing the load gradually.
Does doing this once a week guarantee stronger glutes?
No. The report presents the workout as a way to train the glutes, but it does not cite evidence that this exact routine once a week guarantees a specific result. Progress can vary by person and training plan.
Is the workout suitable for someone with back pain or an injury?
The report does not assess individual injuries or establish that lunges are appropriate for people with back pain. Anyone with an existing condition or symptoms should consult a qualified health professional before starting the routine.
Source: fitandwell.com
