TL;DR
Get wellness gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Fit&Well published a dumbbell leg routine built around forward, side and curtsy lunges, recommending six to eight repetitions per leg and two or three sets. The report presents the sequence as a way to train the glutes from different directions, but it does not provide research showing that one weekly session will produce a particular result.
Fit&Well has published a three-move leg workout built around forward, side and curtsy lunges, suggesting readers perform it once a week to train the glutes and other lower-body muscles. The routine can be done with dumbbells or body weight and calls for six to eight reps per leg for each movement, across two or three sets.
The workout’s central idea is to combine lunges that move in different directions. The forward lunge steps straight ahead; the side lunge moves laterally; and the curtsy lunge steps back and across the body. The Fit&Well report says this variety works the three gluteal muscles—the gluteus maximus, medius and minimus—alongside other lower-body muscles. It does not cite a study establishing that this precise sequence, or a once-weekly frequency, is necessary for glute development.
For each variation, the report recommends two or three sets of six to eight repetitions on each side. It advises starting with feet about hip-width apart and keeping the chest upright. In a forward lunge, step ahead and bend both knees, aiming for the front knee to stay above the foot; push through that foot to return. In a side lunge, step out, bend the stepping knee and move the hips back while keeping the other leg straight. In a curtsy lunge, step one foot behind and across the other, then bend both knees before pushing back to standing.
The author says the movements can be performed with dumbbells held at the sides or shoulders, or with one weight at the chest. Body weight is another option; the report suggests adjusting repetitions so the final reps feel challenging. For weighted sets, it recommends a body-weight warm-up and increasing the load gradually. People who find alternating sides difficult can complete the repetitions on one side before switching.
A Flexible Three-Direction Leg Session
The practical value of the routine is its simple structure and adjustable loading: it can fit into a broader weekly program or be done without equipment, and it gives readers clear starting points for sets and repetitions. Using forward, lateral and crossing steps also introduces movement in more than one plane, rather than relying only on a straight-ahead squat pattern.
Those features do not guarantee stronger glutes. Strength gains depend on factors including a person’s training history, technique, effort, recovery and how the workout fits with their other exercise. The source offers a trainer-style workout recommendation, not comparative evidence that one weekly session is superior to other routines. Readers should treat the schedule as a suggested option, rather than a proven minimum or a promise of results.
Products Worth Considering
BowFlex Results Series SelectTech Adjustable Dumbbells (Pair)
Bowflex SelectTech 840 Adjustable Kettlebell
Therabody Theragun Relief Massage Gun, 3-Speed, Navy
As an affiliate, we earn on qualifying purchases.
Why the Routine Combines Three Lunges
The Fit&Well author contrasts lunges with squats, saying the different directions of the three lunge variations can target areas that a squat may not emphasize in the same way. The report describes the gluteus maximus as the largest gluteal muscle, while the medius and minimus lie deeper and help move the thigh and stabilize the pelvis. These descriptions explain the workout’s rationale; they are not presented as findings from a new study.
The author also says side and curtsy lunges engage muscles and ligaments connecting the core and lower spine, and describes the sequence as helpful during personal rehabilitation after a bulging-disc diagnosis. That is an individual account, not evidence that the routine treats back conditions or is suitable for everyone with back pain. The report further suggests the changing directions may support hip and ankle mobility and stability, but supplies no measurements or clinical outcomes.
““There’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.””
— Fit&Well report author
Results and Individual Suitability
The supplied report does not identify a publication date or provide trial data comparing this routine with other workouts. It is therefore unclear what results readers should expect, how long changes might take, or whether once-weekly training is enough for a particular person. The source also does not specify dumbbell weights, rest periods between sets or a progression plan beyond increasing weight gradually.
Technique and tolerance can vary, especially for people with balance concerns, joint pain or a history of back problems. The author’s account of rehabilitation does not establish safety or benefit for other people with spinal conditions. Anyone with a pre-existing injury or medical condition should seek guidance from a qualified health professional before starting or changing an exercise program, and should stop if a movement causes pain.
How to Use the Suggested Session
The report gives a routine rather than announcing a study or scheduled follow-up. Readers following its recommendation can begin with a body-weight round, then use a manageable load and maintain controlled movement through each repetition. The suggested total is two or three sets of each lunge, with six to eight repetitions per leg; the report does not prescribe how much rest to take.
People adding the workout to an existing plan can account for their overall leg-training volume and recovery, rather than treating the suggested day as a requirement. The source provides no later assessment of outcomes, so any claims about effectiveness beyond its stated rationale remain unverified.
Key Questions
What exercises are in the routine?
It includes a forward lunge, side lunge and curtsy lunge, performed on both sides.
How many sets and repetitions does Fit&Well suggest?
The report recommends two or three sets of six to eight repetitions per leg for each variation.
Do I need dumbbells?
No. The report says the sequence can be done with body weight. It also suggests holding dumbbells at the sides or shoulders, or one weight at the chest. For weighted work, it recommends warming up without weights and building load gradually.
Does the report prove that training once a week builds glutes?
No. It recommends a weekly session but provides no study data or measured results showing what changes readers will achieve or whether that frequency is sufficient for them.
Is this routine suitable for people with back or joint problems?
The report does not establish that it is suitable for everyone. Its author’s personal rehabilitation experience is not medical evidence. People with an injury, back condition or other pre-existing health concern should seek professional guidance before trying the movements.
Source: fitandwell.com
