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Fit&Well published a five-move, squat-free Pilates routine that can be done at home, using variations of quadruped leg lifts and kneeling side work. The report recommends two rounds of 8 to 12 repetitions per side and says ankle weights are optional; it does not provide evidence that the routine is suitable for every injury or fitness level.
Fit&Well has published a five-move Pilates routine for working the legs at home without squats, offering an alternative for people who find that movement uncomfortable or difficult. The sequence, attributed to Pilates instructor Lottie Anderson, uses four-point kneeling and kneeling side positions, with two rounds of 8 to 12 repetitions per side for each exercise.
The routine includes horse kicks, rainbow kicks and hamstring extensions, performed on hands and knees, followed by kneeling lift-and-lowers and kneeling side kicks. The instructions generally begin with wrists beneath the shoulders and knees beneath the hips. The final two exercises involve turning into a supported kneeling side position and lifting or moving the extended leg.
For the horse kick, raise a straight leg behind you to about hip height while keeping the hips steady. In the rainbow kick, sweep the raised leg across to tap the floor on the opposite side, then bring it back across. The hamstring extension bends the lifted knee toward the glutes and straightens it again; the source advises keeping the thigh raised throughout if possible.
In the two side-position moves, support yourself with one hand and the opposite knee. Lift and lower the extended leg for the first, then bend the knee toward the chest and straighten it for the second. Fit&Well says Anderson uses ankle weights to increase difficulty, but they are optional. Its instructions call for two sets of 8 to 12 repetitions on each side for all five moves.
A Squat-Free Option for Leg Training
The routine gives readers who want to train their lower body a clear alternative to a familiar exercise. Fit&Well notes that tight hamstrings, limited ankle mobility, balance issues or tender joints can make squats uncomfortable or difficult. The report presents the Pilates sequence as another way to work the legs without requiring a squat; it does not establish that the exercises will address those limitations or be appropriate for every person.
Anderson says the glutes contribute to pelvic stability, support the lower back and help the knees track properly. She also connects leg strength with daily tasks such as climbing stairs, carrying a child and getting down to play. Those are her explanations of the value of stronger legs, rather than results from a study cited in the report. The practical takeaway is that the workout can be done at home with no ankle weights required.
For readers comparing workout formats, the sequence is also specific about its starting positions and repetition range. That makes it easier to follow than a general suggestion to “work the glutes,” while leaving the pace and rest periods to the person exercising.
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Why the Routine Avoids Squats
Squats commonly appear in lower-body workouts and can strengthen the thigh muscles, but the Fit&Well report says they are not comfortable or accessible for everyone. It cites mobility and balance challenges, as well as tender joints, as possible barriers. The article does not describe a clinical assessment or compare the five Pilates movements with squats.
Anderson is identified in the report as a Pilates instructor and founder of Bondi Rise, a London Pilates studio. She says her experience as a parent made the usefulness of leg strength in everyday activities especially clear to her. The five exercises are presented as home-based options, with bodyweight movements and optional ankle weights rather than a requirement for gym equipment.
““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 give a publication date, explain how the routine was evaluated, or report measurements of strength or fitness outcomes. It also does not say how long the workout should take, how much rest to take between rounds, or how quickly to progress beyond the suggested repetitions.
Although the article mentions people with tender joints or mobility and balance challenges, it does not provide modifications for particular conditions or injuries. Whether these kneeling positions are comfortable will vary. Readers with pain, an injury, or concerns about whether an exercise is suitable for them may need advice from a qualified health professional or fitness instructor before attempting the sequence. The source does not claim that the routine prevents or treats pain.
How to Follow the Five Moves
The next step for readers who want to try the workout is to follow the sequence in order, completing two rounds of 8 to 12 repetitions per side for each movement. The source suggests ankle weights only as an optional way to make the exercises harder; it does not set out a progression plan. Because no follow-up testing or outcome data are provided, any claims about results should be treated as unverified.
People attempting the sequence can pay attention to whether they can keep their hips and waist controlled, as the instructions emphasize stable hips and a lifted waist in several moves. The report offers no specific advice for modifying movements that cause discomfort. Readers who cannot use the kneeling positions comfortably, or who are unsure how to perform them, should seek individualized guidance rather than push through pain.
Key Questions
What are the five exercises in the Pilates leg routine?
The Fit&Well sequence consists of horse kicks, rainbow kicks, hamstring extensions, kneeling lift-and-lowers and kneeling side kicks. The first three are performed from hands and knees; the last two use a supported kneeling side position.
How many repetitions should I do?
The report gives a target of two rounds of 8 to 12 repetitions per side for each exercise. It does not specify rest periods or how long to wait before increasing the workload.
Do I need ankle weights?
No. The article says Anderson uses ankle weights to make the moves harder, but describes them as optional. The routine can be done without them.
Is this workout appropriate for people with joint pain or an injury?
The source does not assess the routine for specific injuries or joint conditions. If a movement causes pain or you are unsure whether it is suitable, seek advice from a qualified health professional or fitness instructor.
Source: fitandwell.com
