TL;DR
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Fit&Well published a three-movement lunge routine that can be performed with dumbbells or bodyweight once a week. It recommends two or three sets of six to eight repetitions per leg for forward, side and curtsy lunges; the claimed glute and joint benefits are not presented with supporting study data in the report.
Fit&Well has outlined a three-part lunge workout that readers can do once a week with dumbbells or bodyweight, recommending two or three sets of six to eight repetitions per leg for each movement. The report presents the sequence as a way to train the glutes from different directions, but it does not cite research showing that this schedule produces a particular strength or muscle-building result.
The routine combines a forward lunge, side lunge and curtsy lunge. Fit&Well says the variations work the lower body through different movement patterns and may engage the three gluteal muscles: the gluteus maximus, medius and minimus. That is the report’s rationale for using several lunge directions rather than relying on one exercise.
For each movement, the suggested dose is six to eight reps on each side, repeated for two or three sets. The report advises starting with a bodyweight round as a warm-up before adding dumbbells, and increasing the load gradually across sets or over several weeks. It also says the workout can be done with weights held at the sides or shoulders, with one dumbbell at the chest, or without weights.
In the forward lunge, step ahead and lower by bending both knees, keeping the chest upright and front knee aligned over the foot. For a side lunge, step out, bend the stepping leg and send the hips back while the other leg stays straight. For the curtsy lunge, step one foot behind and across the other, then lower under control. In each case, push through the supporting foot to return to standing. The report suggests completing all repetitions on one side before switching if alternating affects balance.
A Three-Direction Lunge Session
The routine offers a simple structure for a weekly leg session that requires little equipment and can be scaled by changing the load or using bodyweight. Its practical distinction is the mix of forward, lateral and crossing steps, which challenges movement in more than one direction. That may appeal to people seeking variety in lower-body training without adding several machines or complex programming.
However, a once-weekly workout is not a guaranteed route to stronger or larger glutes. Results can depend on factors such as training experience, effort, progressive loading, recovery and other exercise done during the week. Fit&Well’s report gives a suggested routine, not individualized coaching or evidence that these exact sets and repetitions will work equally well for every reader.
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Why the Routine Uses Three Lunges
The report’s author says lunges can train parts of the glutes that squats may not target in the same way. It describes the gluteus maximus as the largest glute muscle, with the medius and minimus positioned deeper and toward the outer hip. It links those muscles to hip movement and pelvic stability. These descriptions explain the exercise selection, but the report does not provide comparative measurements of muscle activation.
The author also says the lateral and curtsy variations felt useful while rehabbing a lower spine after a bulging-disc diagnosis. That is a personal account, not clinical evidence that the routine treats back conditions or is appropriate for people with spinal pain. The report further suggests that loading the hips and ankles in different directions can support mobility and stability, without citing a specific study or quantified outcome.
“there’s another leg exercise I do to target parts of the glutes that squats don’t reach: the lunge.”
— Fit&Well report author
Evidence and Individual Suitability
The supplied report does not identify a publication date, cite studies supporting its expected results, or compare this routine with other training plans. It is unclear what training history or intensity the recommendation assumes, and the article offers no evidence that performing it exactly once a week is sufficient for a given person’s goals.
It also does not set out screening or modifications for people with knee, hip, ankle or back problems. The author’s experience after a bulging-disc diagnosis should not be read as a promise of benefit or as medical guidance. People with pain, an injury or concerns about exercise suitability should seek advice from a qualified health professional.
How Readers Can Apply the Plan
Readers following the report can begin with an unweighted warm-up round, then use a manageable load and the suggested two or three sets of six to eight repetitions per leg. The report advises increasing resistance gradually rather than starting with heavy dumbbells. It allows the sequence to sit within a broader weekly program or be performed on its own.
No follow-up study, expert review or further reporting is specified in the source material. The next practical step is to judge whether the movements can be completed with controlled form and an appropriate level of effort, adjusting or stopping if they cause pain. The report’s routine is a general workout suggestion, not a personalized prescription.
Key Questions
What exercises are in the routine?
It includes forward lunges, side lunges and curtsy lunges, performed on both sides.
How many sets and repetitions does Fit&Well suggest?
The report recommends two or three sets of six to eight reps per leg for each lunge variation.
Do I need dumbbells?
No. Fit&Well says the sequence can be done with bodyweight alone. Dumbbells can be held at the sides, on the shoulders or at the chest, with the load increased gradually.
Does doing this workout once a week guarantee stronger glutes?
No. The source offers a suggested routine but does not provide evidence that it guarantees results. Outcomes can vary with effort, progressive resistance, recovery and the rest of a person’s training.
Is the routine suitable for someone with back or joint pain?
The report does not establish that it is suitable for people with pain or injuries. Its author’s account of personal rehabilitation is not medical evidence; consult a qualified health professional about exercise choices if you have a health concern.
Source: fitandwell.com
