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Fit&Well published a five-move Pilates leg routine for people seeking lower-body exercises without squats. Pilates instructor Lottie Anderson recommends two rounds of 8–12 repetitions per side for each move; ankle weights are optional.
Fit&Well has published a five-move Pilates leg routine that can be done at home without squats, offering an alternative for people who find squatting uncomfortable or difficult. The sequence, attributed to Pilates instructor Lottie Anderson, uses bodyweight movements and calls for two rounds of 8–12 repetitions on each side.
The routine moves through horse kicks, rainbow kicks and hamstring extensions, followed by two kneeling side-plank variations: lift-and-lower and side kicks. The first three exercises begin on hands and knees, with the working leg reaching behind the body. The final two involve turning onto one hand and knee while lifting the other leg to the side.
For horse kicks, Anderson’s instructions say to lift a straight leg to hip height while keeping the hips stable. Rainbow kicks add a controlled arc across the body, with the toe tapping down on either side. In the hamstring extension, the knee bends to bring the heel toward the buttocks and then straightens; Anderson advises keeping the thigh lifted throughout, if possible.
For both kneeling side exercises, the person turns to face sideways, supported by one hand and the knee on that side. The lift-and-lower raises the other leg parallel to the floor, while the side kick bends that leg toward the chest before extending it again. The source says Anderson uses ankle weights to increase difficulty, but they are not required.
A Leg Routine Without Squats
The routine gives readers an option to work the lower body without making squats the central exercise. Fit&Well’s report says factors such as tight hamstrings, limited ankle mobility, balance difficulties or tender joints can make squatting hard for some people. The exercises may be more accessible for some users, though the source does not establish that they are suitable for everyone or compare their effects with squats.
Anderson says the sequence works the glutes and hamstrings, while some movements also require the core to help stabilize the body. She links leg strength with ordinary tasks such as getting up and down, carrying a child and climbing stairs. Those are her explanations as an instructor, not findings from a clinical study cited in the report.
Offering a clear set-and-repetition structure may help readers try a short home routine without equipment. The article does not provide research measuring the sequence’s results, nor does it claim that the moves treat pain or injury.
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How the Five Moves Progress
The sequence starts in a hands-and-knees position, with wrists under shoulders and knees under hips. Horse kicks and rainbow kicks focus on lifting or sweeping one leg while keeping the torso steady. Hamstring extensions add repeated knee bending and straightening, with the source suggesting that the thigh remain raised.
The final pair changes the support position to a kneeling side plank. Each side is completed before switching, and the prescribed volume is two rounds of 8–12 repetitions per side for every move. The supplied Fit&Well report does not state how long the full workout should take, how often to repeat it, or whether rest periods are included.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
Limits of the Workout Guidance
The report does not include clinical evidence or outcome data showing how much strength the routine builds, how it compares with squats, or whether it is appropriate for people with particular injuries or joint conditions. It also does not give guidance on workout frequency, progression over time, or modifications for people who cannot kneel comfortably.
Fit&Well describes possible barriers to squatting, but that does not establish that these alternatives will be pain-free for every reader. Anyone who experiences pain or has a health condition affecting exercise may need individualized advice before trying the sequence. The source does not report any testing of the exercises across different ability levels.
Trying the Sequence Safely
The published instructions provide a starting format: two rounds of 8–12 repetitions per side for each of the five moves, with ankle weights optional. Readers following the routine can begin without added resistance and stop if a movement causes pain or feels unstable. The report offers no schedule for repeating the workout, so it should not be treated as a prescribed training plan.
Fit&Well’s article is the available development here; the supplied material does not identify a forthcoming study, follow-up report or further announcement. Any additional guidance on adaptations, training frequency or measured results would need to come from a later source.
Key Questions
What are the five exercises in the Pilates routine?
The sequence includes horse kicks, rainbow kicks, hamstring extensions, kneeling lift-and-lowers and kneeling side kicks.
How many repetitions does the routine recommend?
Fit&Well’s instructions call for two rounds of 8–12 repetitions on each side for each exercise.
Do you need ankle weights?
No. Anderson uses ankle weights to make the movements harder, but the report says they are optional.
Is this routine suitable for someone with knee or joint pain?
The article presents the moves as an alternative to squats, but it does not confirm that they are safe for every person with joint pain. People with ongoing pain or a relevant health condition should seek individualized professional guidance and stop if an exercise hurts.
Source: fitandwell.com
