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Fit&Well published a five-move Pilates leg sequence for people seeking lower-body exercises without squats. The routine uses body weight, can be done at home and calls for two rounds of 8 to 12 repetitions per side; the report does not provide clinical evidence or claim the sequence suits everyone.
Fit&Well has published a five-move Pilates leg workout that avoids squats and can be done at home, offering an alternative for people who find squatting uncomfortable or difficult. The sequence, provided by Pilates instructor Lottie Anderson, uses hands-and-knees and kneeling positions and prescribes two rounds of 8 to 12 repetitions per side for each exercise.
The routine begins with three hands-and-knees exercises: a horse kick, a rainbow kick and a hamstring extension. In the horse kick, one straight leg lifts behind the body to hip height. The rainbow kick takes the lifted leg through an arc from one side to the other, while the hamstring extension bends the knee to draw the heel toward the buttocks before straightening the leg again. The source advises keeping the hips stable during the first two movements and keeping the thigh lifted during the hamstring extension.
The last two exercises use a kneeling side-plank position, supported by one hand and the knee on the same side. In the kneeling lift and lower, the other leg extends and rises to about parallel with the floor, then lowers to tap the floor. In the kneeling side kick, that leg reaches out in line with the hips, bends toward the chest and extends again. Anderson’s instructions emphasize keeping the waist lifted and hips facing forward.
Anderson says she uses ankle weights to increase the challenge, but the report says the moves can be done without added resistance. It does not specify how long the full workout takes, recommend a rest interval, or offer a progression plan. Readers are given repetition guidance rather than a claim that the routine will produce a particular result.
A Squat-Free Option for Leg Training
The sequence gives people who want to work their legs without squats a defined set of movements to try at home. Fit&Well’s report points to tight hamstrings, limited ankle mobility, balance concerns and tender joints as reasons some people may struggle to squat. The alternative may be useful to readers looking for a different format, though the article does not establish that these exercises are appropriate for every person with pain, mobility limits or an injury.
Anderson says the routine engages the glutes and hamstrings, with the core helping stabilize the body during some movements. She argues that leg and glute strength can support everyday activities such as climbing stairs, getting down to the floor and carrying a child. Those are the instructor’s explanations, not findings from a study cited in the report. The practical value of the piece is its clear, equipment-light routine—not evidence that it prevents pain or replaces professional advice.
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Anderson’s Case for Strong Legs
Squats are widely used in lower-body training, but they are not the only way to exercise leg muscles. The Fit&Well article frames its sequence as an alternative for people who cannot perform squats comfortably, rather than as a replacement that is proven superior. Its five exercises focus on repeated leg lifts, extensions and controlled movement from the floor.
Anderson, identified by Fit&Well as a Pilates instructor and founder of London’s Bondi Rise studio, says glutes help stabilize the pelvis, support the lower back and assist knee tracking. She also connects stronger legs with day-to-day tasks. The report supplies her professional perspective and the exercise instructions, but does not cite a trial comparing this particular routine with squats or other leg workouts.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and Bondi Rise founder, as quoted by Fit&Well
Safety and Results Are Unspecified
The source does not give a publication date, describe a formal study, or report measured outcomes from people following the sequence. It also does not say how the routine should be modified for pregnancy, an existing injury, persistent pain or other health concerns. The article’s exercise instructions should not be read as a guarantee of safety or a treatment for joint or back problems.
Fit&Well does not provide a warm-up, cooldown, session length, rest periods or guidance on how often to repeat the workout. It is also unclear whether the five moves are intended as a complete workout on their own or as one part of a wider fitness plan. Readers who experience pain or have a condition affecting movement may wish to seek guidance from a qualified health or exercise professional before trying the sequence.
How to Follow the Published Sequence
The next step described by Fit&Well is to complete the five moves in order, doing two rounds of 8 to 12 repetitions on each side. The instructions begin on hands and knees for the first three exercises, then shift to a kneeling side-plank setup for the final two. Ankle weights are optional, according to the report; they are not required to perform the routine.
The source does not announce a follow-up study, revised version or additional progression. Anyone trying the workout should follow the movement descriptions, work within a comfortable range and stop if an exercise causes pain. The report offers no individualized assessment, so people uncertain about whether the positions suit them can seek professional guidance.
Key Questions
What are the five exercises in the Pilates sequence?
Fit&Well lists the horse kick, rainbow kick, hamstring extension, kneeling lift and lower, and kneeling side kick.
How many repetitions does the routine recommend?
The article prescribes two rounds of 8 to 12 repetitions per side for each exercise.
Do I need ankle weights?
No. Anderson uses ankle weights to make the movements harder, but the report says the sequence can be done without added resistance.
Is this workout suitable for people with knee or back pain?
The report does not assess the routine for people with specific injuries or ongoing pain. Since it gives no individualized medical guidance, people with pain or movement-related health concerns should consult a qualified professional before trying the exercises.
Source: fitandwell.com
