TL;DR
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Fit&Well published a five-move, squat-free Pilates leg routine designed for home practice, with two rounds of 8–12 repetitions per side for each exercise. Pilates instructor Lottie Anderson says the sequence works the glutes and other lower-body muscles; the report does not provide clinical evidence or establish that it is suitable for everyone.
Fit&Well has published a five-move Pilates leg workout that can be done at home without squats, offering an alternative for people who find the exercise uncomfortable or difficult. The sequence, described by Pilates instructor Lottie Anderson, uses hands-and-knees and kneeling positions and calls for two rounds of 8–12 repetitions per side for each move.
The routine consists of horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks. The first three start on hands and knees. The last two move into a supported kneeling side-plank position. Each exercise is performed on both sides, according to the report.
For a horse kick, extend one leg behind you and lift it to hip height while keeping it straight and the hips steady. The rainbow kick uses a similar starting position, but the raised leg sweeps in an arc to tap the floor on each side. In the hamstring extension, bend the extended knee to bring the heel toward the buttocks, then straighten the leg again.
For the final two moves, turn into a supported kneeling position with one hand and knee on the floor. In the lift and lower, raise the other leg roughly parallel to the floor and lower it to tap down. In the side kick, extend the leg in line with the hips, draw the knee toward the chest, then straighten it. Anderson uses ankle weights to make the exercises harder, but the report says they are optional.
A Squat-Free Route to Leg Work
The routine gives readers a specific alternative to squat-based training, which may be useful when squatting is uncomfortable because of limited mobility, balance concerns or tender joints. The source report identifies those as possible barriers, but it does not assess individual readers or recommend the sequence as a treatment for pain or injury.
Anderson says the moves engage the glutes, hamstrings and core, while the supported positions ask participants to keep their hips and waist stable. She also points to the everyday role of leg strength, including getting up and down, carrying a child and climbing stairs. These are her explanations of the value of strength work, not findings from a trial of this particular sequence.
For readers, the practical takeaway is that the workout can be performed without equipment: ankle weights are not required. The report does not give a total workout duration, a weekly schedule or evidence comparing this sequence with other forms of lower-body exercise.
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Why the Routine Avoids Squats
Squats are commonly included in lower-body workouts, but the Fit&Well report says some people may struggle with them. It cites tight hamstrings, limited ankle mobility, balance issues and tender joints as reasons a squat can be uncomfortable or difficult. It does not say that everyone with these concerns should avoid squats, or that the Pilates sequence is appropriate for every such person.
Anderson, founder of London Pilates studio Bondi Rise, says strong legs support everyday activities and describes the glutes as important for pelvic stability and support for the lower back and knees. The five exercises in the report focus on controlled leg movements from the floor rather than repeated standing squats. The source provides exercise instructions and repetition ranges, but no study results or measured outcomes for participants.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise
Limits of the Workout Guidance
The supplied report does not include a publication date, the workout’s expected duration, or evidence from a clinical or comparative study. It also does not state how often readers should repeat the routine, how to progress beyond the listed repetitions, or whether the moves are suitable for people with specific injuries or medical conditions.
Exercise instructions are not individualized guidance. The report does not specify modifications for discomfort or explain when someone should stop. Readers who have persistent pain, an injury, balance limitations or a health condition should seek appropriate professional advice before trying unfamiliar movements, and should stop if an exercise causes pain.
How Readers Can Try the Sequence
The next step for readers is to follow the reported order and complete two rounds of 8–12 repetitions on each side for each move, using body weight unless they choose to add ankle weights. The source does not prescribe a particular pace or rest interval, so those details should not be treated as established parts of the routine.
Fit&Well’s report offers the sequence as an at-home workout, but it does not announce a follow-up study or scheduled update. Anyone who wants to use it as part of a broader exercise plan may wish to check technique with a qualified instructor, especially before adding resistance or working around pain.
Key Questions
What are the five exercises in the routine?
The sequence includes horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks.
How many repetitions should I do?
The report recommends two rounds of 8–12 repetitions per side for each exercise.
Do I need ankle weights?
No. Anderson uses ankle weights to add resistance, but the report says the exercises can be done without them.
Is this routine suitable if squats hurt?
The routine avoids squats, but the report does not establish that it is safe or suitable for every person with pain or an injury. Seek professional guidance about your circumstances and stop if a movement causes pain.
Source: fitandwell.com
