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Fit&Well published a five-exercise Pilates sequence for working the legs and glutes at home without squats. The routine uses bodyweight movements on hands and knees and in a kneeling side-plank position; ankle weights are optional, and the report does not present research showing specific results.
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 squatting uncomfortable or difficult. The sequence, attributed to Pilates instructor Lottie Anderson, uses bodyweight exercises on hands and knees and in a kneeling side-plank position, with two rounds of eight to 12 repetitions per side for each move.
The routine comprises horse kicks, rainbow kicks and hamstring extensions, followed by kneeling lift-and-lowers and kneeling side kicks. The first three exercises begin on hands and knees: the leg lifts behind the body, sweeps in an arc across the floor, or bends and straightens at the knee. The final two moves involve turning into a supported kneeling side-plank position to lift, lower, bend or extend one leg.
For each exercise, the report recommends two rounds of eight to 12 repetitions on each side. It describes keeping the hips stable during the horse and rainbow kicks and maintaining a lifted thigh during the hamstring extension. In the side-position moves, it advises keeping the waist lifted and the hips facing forward. Anderson says she uses ankle weights to increase difficulty, but the weights are optional; the routine can be performed without added resistance.
Anderson is identified in the report as the founder of London Pilates studio Bondi Rise. She says the sequence is intended to work muscles including the glutes and hamstrings, while some movements also ask the core to help stabilize the body. Those muscle-targeting descriptions are the instructor’s guidance; the source does not report a clinical test or measured outcomes for the sequence.
A Squat-Free Option for Leg Training
The routine gives readers who want a lower-body workout an alternative to squat-based exercises. Fit&Well notes that limited ankle mobility, tight hamstrings, balance difficulties or tender joints can make squats uncomfortable or inaccessible for some people. The five moves shift the work to floor-based and kneeling positions, requiring no equipment beyond a mat if one is preferred.
Anderson’s rationale is that leg strength supports everyday activities, from getting up and down to carrying a child or climbing stairs. She also describes the glutes as helping stabilize the pelvis and support movement. These are the instructor’s explanations, not guarantees that completing this particular workout will prevent pain or improve a medical condition. Readers should adjust or stop a movement if it causes pain, and seek professional advice if they have an injury or health concern.
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How the Five Moves Are Set Up
All five exercises are presented as home-based Pilates movements, with no squat included. The first three use a tabletop starting position: hands beneath shoulders and knees beneath hips. Horse kicks lift a straight leg behind the body; rainbow kicks take it through an arc; hamstring extensions alternate between bending the knee and straightening the leg.
The final pair share a kneeling side-plank setup. The participant turns to one side, using a hand and knee for support while the other leg moves. A lift-and-lower raises that leg toward parallel with the floor; a side kick bends the knee toward the chest before extending it again. The report presents the moves in this order and suggests completing each side before switching.
Anderson’s comments in the report explain why she values leg strength: she describes relying on it for routine tasks after becoming a parent. She also says glute strength can support pelvic stability and posture. The article offers those remarks as practical coaching context, rather than evidence that the sequence has been tested against other workouts.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
What the Routine Does Not Establish
The source does not provide a publication date, identify independent testing of the workout, or report measured changes in strength, mobility or pain. It also does not compare the sequence with squats or other forms of leg training. Claims about which muscles the exercises work and how leg strength may help daily activity are attributed to Anderson.
The report does not give modifications for every movement or specific guidance for people with injuries, pregnancy-related concerns or existing joint problems. It is not clear whether all five exercises are suitable for every reader. Anyone who experiences pain, instability or unusual discomfort should stop and consider guidance from a qualified health or exercise professional before continuing.
How Readers Can Approach the Sequence
The report gives no follow-up research, scheduled update or subsequent milestone for the workout. Readers following its instructions can begin with the prescribed eight to 12 repetitions per side and two rounds, leaving ankle weights out unless added resistance feels appropriate. The article recommends attention to posture and control, including stable hips and a lifted waist where specified.
Because the source does not set out individual adaptations, readers with health conditions, recent injuries or concerns about kneeling or balance should seek tailored advice from a qualified professional. Any later evidence about the routine’s effectiveness or safety would need to be assessed separately; the current report is a set of exercise instructions and instructor commentary.
Key Questions
What are the five exercises in the Pilates leg workout?
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 recommends two rounds of eight to 12 repetitions per side for each exercise.
Do you need ankle weights?
No. Anderson says she uses ankle weights to make the exercises harder, but the report says they are not required.
Is the workout suitable for everyone who avoids squats?
The report offers it as a squat-free alternative but does not establish that every movement suits every person. Anyone with pain, an injury or a health concern should stop if a movement causes discomfort and seek advice from a qualified professional.
Source: fitandwell.com
