TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Fit&Well published a five-move, squat-free Pilates leg sequence from instructor Lottie Anderson, designed to be done at home. The routine calls for two rounds of 8–12 repetitions per side for each move; the report says ankle weights are optional. It does not provide research evidence or claim that the exercises suit 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 that exercise uncomfortable or difficult. The sequence, provided by Pilates instructor Lottie Anderson, uses bodyweight movements and calls for two rounds of eight to 12 repetitions on each side.
The routine includes horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks. Each exercise begins from a hands-and-knees position, with the final two movements performed from a supported kneeling side-plank position. Anderson uses ankle weights to add resistance, Fit&Well reports, but says they are not necessary to challenge the lower-body muscles.
For the first three moves, the exerciser extends one leg behind the body. In a horse kick, the leg lifts toward hip height; in a rainbow kick, it sweeps in an arc from one side to the other; and in a hamstring extension, the knee bends to bring the heel toward the glutes before the leg straightens. The report recommends completing 8–12 repetitions per side for two rounds.
For the last two exercises, the person rotates into a kneeling side position, supported by one hand and the knee on that side. The working leg lifts and lowers for the kneeling lift and lower, then bends toward the chest and straightens for the kneeling side kick. Anderson advises keeping the waist lifted and the hips facing forward during the side-kick movement. These are exercise instructions from the report, not a personalized training plan.
A Leg Routine Without Squats
The sequence gives readers who prefer to avoid squats a specific alternative to try at home, while still focusing on leg and glute strength. Fit&Well says tight hamstrings, limited ankle mobility, balance concerns or tender joints can make squatting uncomfortable or difficult. The report does not establish that these five moves are appropriate for every person with those limitations, or that they replace individualized advice.
Anderson links lower-body strength to routine tasks such as climbing stairs, getting down to the floor and lifting a child. She also says the glutes help stabilize the pelvis and support the lower back and knees. Those are her explanations for the workout’s focus; the article does not cite clinical research or quantify health outcomes from this particular sequence.
Products Worth Considering
Bowflex SelectTech 840 Adjustable Kettlebell
Hyperice Normatec 3 Leg Compression Boots – Full Leg Recovery, Standard Size
Garmin Forerunner 55 GPS Running Smartwatch, Black
As an affiliate, we earn on qualifying purchases.
Why Anderson Chose Glute Work
The source report frames the workout as an option for people who cannot comfortably perform a common lower-body exercise, rather than as a claim that squats are unsuitable for everyone. It names mobility, balance and joint tenderness as possible barriers, but provides no assessment of an individual reader’s form, mobility or medical history.
Anderson, founder of London Pilates studio Bondi Rise, says her own experience as a parent has made her more aware of how often everyday activities call on the legs. She highlights the glutes’ role in supporting movement and posture. The five-exercise sequence applies that emphasis through repeated leg lifts, extensions and controlled side movements, with optional ankle weights for added resistance.
““Your legs carry you through everything.””
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
Who Should Modify the Moves
The source does not provide medical screening guidance, modifications for injuries, or evidence comparing this workout with squats or other leg routines. It also does not say how long the sequence takes or how often readers should repeat it. The instructions may not fit every level of mobility or balance, and the report does not describe how to progress beyond optional ankle weights.
Readers with pain, an injury, balance problems or a health condition should seek qualified guidance before trying unfamiliar movements. Stop if an exercise causes pain, and use a stable surface with enough room to move. These precautions are general safety guidance, not details attributed to Anderson or Fit&Well.
How to Approach the Sequence
The published report does not announce a follow-up study, a scheduled update or a prescribed training plan. Readers can follow the listed sequence at their own pace, beginning without ankle weights and using the stated two rounds of 8–12 repetitions per side as the report’s suggested format. Maintaining control and stopping when a movement feels uncomfortable are sensible precautions.
Anyone unsure whether the kneeling positions or leg lifts are suitable can ask a Pilates instructor or health professional for adaptations before starting. Fit&Well’s article is an exercise guide, not an individualized assessment, and no results from people following the routine are included in the source material.
Key Questions
What are the five exercises in the routine?
The Fit&Well sequence lists 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 eight 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 they are optional.
Is this workout suitable for someone with joint pain or an injury?
The report does not assess individual injuries or provide tailored modifications. If you have pain, an injury, balance concerns or a medical condition, ask a qualified professional before trying the moves, and stop if an exercise causes pain.
Source: fitandwell.com
