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Fit&Well’s workout report recommends combining forward, side and curtsy lunges in a weekly lower-body session, with two or three sets of six to eight repetitions per leg for each move. The routine can be done with bodyweight or dumbbells; the report’s training and joint-health benefits are guidance and personal experience, not a guarantee of results.
Fit&Well has published a three-move lunge routine using forward, side and curtsy lunges, recommending it as a weekly lower-body workout that can be performed with dumbbells or bodyweight. The report suggests two or three sets of six to eight repetitions per leg for each exercise, while noting that the routine is adaptable to different ability levels.
The sequence brings together lunges in three directions. For a forward lunge, step ahead and bend both knees, keeping the front knee over the foot and the chest upright, then push through the front foot to stand. The report advises doing six to eight repetitions on each side per set. People who find alternating sides difficult can complete the repetitions on one leg before switching.
In the side lunge, step out to one side, bend that knee and send the hips back while keeping the other leg straight. Lower only as far as is comfortable, then push through the bent leg to return to standing. For the curtsy lunge, step one foot back and across behind the other, bend both knees and lower before pushing through the front foot. The article describes the curtsy as a reverse, rotational variation.
Fit&Well says the exercises can be performed holding dumbbells by the sides or at the shoulders, or holding one weight at the chest. Bodyweight is also an option: the report suggests adjusting repetitions so the last few feel challenging. For weighted sets, it recommends first completing a round without weights as a warm-up and increasing resistance gradually, either between sets or over several weeks.
Three Directions, One Session
The routine’s practical appeal is that it combines forward, lateral and cross-behind steps rather than relying on a single lunge pattern. Fit&Well says the variations work lower-body muscles in different ways and may help train the gluteal muscles, including the gluteus maximus, medius and minimus. The article also describes demands on balance and control as part of the sequence.
For readers fitting strength work into a weekly schedule, the report offers a specific volume and progression plan rather than an open-ended workout. It may be used alongside other exercises or as a standalone short session, according to the article. However, the suggested frequency and exercises are general fitness guidance; the source does not provide trial data showing that this exact routine produces a particular amount of muscle growth or works for everyone.
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How the Routine Is Structured
Fit&Well presents the lunges as an alternative or complement to squats. The report’s author says lunges can target movement patterns they feel squats do not reach as directly. That is the author’s rationale for selecting the three variations, rather than a claim that lunges replace all other leg exercises.
The suggested session uses the same volume for each movement: two to three sets and six to eight repetitions per leg. The article advises using a comfortable range of motion and keeping the torso upright. It also says the sequence can be started with bodyweight and loaded gradually. The source does not specify a fixed dumbbell weight, rest interval, or a required pace, leaving those details to individual capacity.
““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 Depend on the Individual
The source does not report a controlled study, measured strength changes or a defined time period for results. Its recommendation to train once a week is presented as a workout suggestion, not evidence that this frequency is optimal or sufficient for every person. The report also provides no prescribed dumbbell load or rest times.
The author describes finding the side and curtsy lunges helpful while recovering from a bulging-disc diagnosis. That is personal experience, not evidence that the exercises treat back conditions or are appropriate for anyone with pain or an injury. Readers with existing back, hip, knee or ankle problems should seek advice from a qualified health professional before starting or changing a routine, and stop if an exercise causes pain.
Start Light and Adjust
The report does not announce a follow-up study or a scheduled next development. For someone trying the routine, its stated next step is to begin with a bodyweight warm-up, use a range of motion that feels comfortable and add dumbbells gradually if form remains controlled. The suggested workout is two or three sets of each lunge, with six to eight repetitions per leg.
Readers can include the sequence in a broader weekly program or perform it on its own, as the article’s author does. How it fits into an individual plan will depend on existing activity, recovery and ability; the source does not set a universal weekly training schedule beyond its recommendation to do this sequence once a week.
Key Questions
Which exercises are included in the weekly routine?
The sequence includes forward lunges, side lunges and curtsy lunges, performed for two or three sets of six to eight repetitions per leg, according to Fit&Well.
Do I need dumbbells?
No. The report says the workout can be done with bodyweight alone. For weighted versions, it suggests holding dumbbells by the sides or shoulders, or holding one at the chest, and building resistance gradually.
How often does the article recommend doing the routine?
Fit&Well frames it as a once-a-week workout. The source does not establish that this frequency is right for every person or provide research results for the exact routine.
What should I do if balancing during lunges is difficult?
The report suggests completing all repetitions on one side and then switching, rather than alternating legs after every repetition. Use a comfortable range of motion and seek professional guidance if you have an injury or pain.
Source: fitandwell.com
