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Fit&Well published a five-move, squat-free Pilates leg sequence designed for home practice. Pilates instructor Lottie Anderson recommends two rounds of 8 to 12 repetitions per side for each move; ankle weights are optional, and the report does not provide study results or evidence comparing the routine with squats.
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. Pilates instructor Lottie Anderson, founder of London studio Bondi Rise, recommends two rounds of 8 to 12 repetitions on each side for every exercise; ankle weights are optional.
The sequence uses horse kicks, rainbow kicks and hamstring extensions, followed by two kneeling side-position exercises: lift-and-lowers and side kicks. The first three begin on hands and knees, with wrists beneath shoulders and knees beneath hips. Each works through leg movement while the person maintains a steady trunk and pelvis.
For a horse kick, extend one leg behind you and lift it to hip height while keeping it straight. In a rainbow kick, sweep the extended leg in an arc from one side to the other, tapping the floor on each side. For the hamstring extension, bend the knee to bring the heel toward the buttocks, then straighten the leg again. Anderson advises keeping the thigh lifted throughout that last movement where possible.
The final pair start from hands and knees before rotating into a supported kneeling side position. For the kneeling lift and lower, extend the upper leg and raise and lower it. For the side kick, extend that leg in line with the hips, draw the knee toward the chest and straighten it again. The report calls for two rounds of 8 to 12 repetitions per side for each move. Anderson uses ankle weights to add resistance, but says they are not necessary.
A Squat-Free Option for Leg Training
The routine gives readers a specific alternative to squats rather than suggesting they skip lower-body exercise altogether. The source report says tight hamstrings or limited ankle mobility can make it difficult to squat deeply, while balance concerns or tender joints may make squats uncomfortable or impractical. It does not claim that this sequence is suitable for every person with those concerns.
Anderson’s explanation centers on how leg and glute strength can support ordinary activities, including getting up and down, carrying a child and climbing stairs. She says the glutes help stabilize the pelvis, support the lower back and help the knees track properly. These are the instructor’s comments as reported by Fit&Well, not outcomes measured in a study of this five-move routine.
For readers seeking a home session, the instructions provide a clear repetition and round structure without equipment being a prerequisite. But the article does not report a trial, quantify likely strength gains or establish that the routine produces the same results as squats or other resistance exercises.
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The Instructor’s Case for Strong Legs
Squats commonly appear in lower-body training because they work the thighs, but they are not the only movement used to exercise leg muscles. Fit&Well’s report presents this sequence as a no-squat option, with movements focused on the glutes and hamstrings as well as stability. Most of the exercises use body weight and a mat-level starting position.
Anderson told Fit&Well that strong legs matter in daily life, drawing on her experience as a parent. She also said the glutes help stabilize the pelvis and support posture. The workout is attributed to Anderson, but the source material provides no publication date, clinical testing or independent assessment of the sequence.
““Your legs carry you through everything.””
— Lottie Anderson, Pilates instructor and Bondi Rise founder, as quoted by Fit&Well
Evidence and Individual Suitability
The source material does not say how the routine was tested, whether it was evaluated in a study or how its effects compare with squats and other leg exercises. It gives no measured results for strength, mobility or injury prevention, so the instructor’s explanations should not be read as proof of a particular outcome.
The report also does not provide tailored modifications for people with injuries, pain, balance limitations or other health concerns. It does not specify how long a session should take or how often readers should repeat it. The exercises may not suit everyone, and the material does not establish that avoiding squats addresses the reason an individual finds them difficult.
How to Use the Published Sequence
Readers following the reported plan can perform two rounds of 8 to 12 repetitions per side for each of the five movements, using body weight or optional ankle weights. The instructions emphasize controlled leg movement and keeping the hips or waist stable where applicable. The report does not give a weekly schedule or a progression plan.
No additional study, update or follow-up is identified in the source material. Anyone unsure whether these movements are appropriate for them, particularly if they have pain or an existing injury, can ask a qualified fitness or health professional for guidance before beginning.
Key Questions
What are the five exercises in the routine?
The sequence includes horse kicks, rainbow kicks, hamstring extensions, kneeling lift-and-lowers and kneeling side kicks. The first three start on hands and knees; the last two use a supported kneeling side position.
How many repetitions does the workout prescribe?
Fit&Well’s instructions specify two rounds of 8 to 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 the routine can be done without added resistance.
Does the routine have proven results?
The source describes an instructor-led workout but reports no study or measured results. It does not establish how the routine compares with squats or how much strength it may build.
Is this workout appropriate for everyone who avoids squats?
The report presents it as an alternative, but it does not include individual screening or modifications for injuries, pain or balance concerns. People uncertain about suitability can consult a qualified professional.
Source: fitandwell.com
