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Fit&Well published a five-move, squat-free Pilates leg routine designed for home use. The sequence uses bodyweight movements and calls for two rounds of 8 to 12 repetitions per side; ankle weights are optional, according to the report.
Fit&Well has published a five-move Pilates routine for people seeking a leg workout without squats, with each exercise performed at home using bodyweight. The sequence, attributed to Pilates instructor Lottie Anderson, calls for two rounds of 8 to 12 repetitions on each side and offers an alternative for people who find squats uncomfortable.
The routine begins with three exercises performed on hands and knees: horse kicks, rainbow kicks and hamstring extensions. In the horse kick, the exerciser lifts a straight leg behind them to hip height. Rainbow kicks add a side-to-side arc, with the lifted leg tapping the floor on either side while the hips stay as still as possible. For hamstring extensions, the leg reaches behind the body, bends to draw the heel toward the buttocks and then extends again.
The final two movements use a kneeling side-plank position. For kneeling lift and lower, the top leg straightens and lifts to about hip height, then lowers to tap the floor before rising again. In kneeling side kicks, the leg extends outward and bends toward the chest before straightening. The report prescribes two rounds of 8 to 12 reps per side for all five exercises.
Anderson uses ankle weights to increase the challenge in her own demonstrations, but Fit&Well says the added resistance is not required. Anderson also says the horse kick works the glutes and hamstrings while the core helps stabilize the body. For the hamstring extension, she advises keeping the thigh lifted throughout the movement.
A Squat-Free Option for Leg Training
The routine gives readers a structured lower-body session without squatting, an option that may suit people who cannot comfortably perform that movement. The Fit&Well report cites tight hamstrings and limited ankle mobility as factors that can restrict squat depth, and says balance problems or tender joints can also make squats difficult. It does not establish that this sequence is suitable for everyone with those concerns or that it replaces individualized exercise advice.
Anderson links leg strength with ordinary tasks such as getting up from the floor, carrying a child and climbing stairs. She also describes the glutes as supporting pelvic stability and helping the knees track properly. These are her explanations for the routine’s focus; the source does not provide research findings or measured results showing what participants can expect from completing it.
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Why the Routine Emphasizes Glutes
Squats are commonly included in lower-body workouts and can strengthen thigh muscles, but they are not the only movement pattern used to train the legs. This sequence instead uses repeated hip extension, leg sweeps and bent-knee extensions, followed by side-supported lifts and kicks. Its stated format is bodyweight Pilates at home, with ankle weights presented as an optional way to add resistance.
Anderson is identified in the Fit&Well report as a Pilates instructor and founder of Bondi Rise, a London Pilates studio. The source presents her comments as an instructor’s perspective and does not compare the routine with other workouts or provide clinical evidence for its claims about back, knee or posture benefits.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
Limits of the Published Guidance
The report does not state how long the full workout takes, how often readers should repeat it, or whether the routine has been tested for safety or effectiveness. It also does not provide modifications for people with injuries, pain, mobility limitations or other health concerns. The source’s general statement that some people struggle with squats does not establish that these kneeling exercises will be comfortable or appropriate for them.
No outcomes are reported for people who complete the sequence, and the article does not specify a progression plan beyond adding ankle weights. Readers should stop if a movement causes pain and seek guidance from a qualified professional if they have an injury or a condition that affects exercise.
How Readers Can Use the Sequence
The published instructions give readers a complete sequence to try at home: perform each of the five exercises for two rounds of 8 to 12 repetitions per side, following the listed setup and movement cues. Ankle weights are optional, not a requirement. The source does not recommend a weekly schedule or identify a next reporting milestone; any further advice would depend on individual needs and the guidance of a qualified exercise professional.
Key Questions
What are the five exercises in the routine?
The sequence includes horse kicks, rainbow kicks, hamstring extensions, kneeling lift and lower, and kneeling side kicks.
How many repetitions should I do?
Fit&Well’s instructions call for two rounds of 8 to 12 repetitions on each side for each exercise.
Do I need ankle weights?
No. Anderson uses ankle weights to add resistance, but the report says the routine can be done without them.
Is this workout suitable if squats hurt?
The routine avoids squats, but the report does not say it is safe or suitable for every person with pain or mobility concerns. Stop if a movement causes pain and ask a qualified professional for advice if you have an injury or health condition.
Source: fitandwell.com
