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Fit&Well published a five-move, squat-free Pilates routine designed for people who want to work their lower body at home. The sequence uses bodyweight movements, with two rounds of 8 to 12 repetitions per side; ankle weights are optional, according to the report.
Fit&Well has outlined a five-move Pilates workout for people who want to exercise their legs at home without doing squats. The routine, attributed to Pilates instructor Lottie Anderson, uses hands-and-knees and kneeling positions, and calls for two rounds of 8 to 12 repetitions on each side of each move.
The sequence includes horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks. Most of the exercises begin on hands and knees; the final two involve turning into a supported kneeling side position. The report presents the routine as a way to work the lower body without relying on squats.
Anderson says she uses ankle weights to make the movements harder, but the report says extra resistance is not required. The exercise instructions emphasize maintaining steady hips and a lifted waist where relevant. For the hamstring extension, the thigh should remain lifted during the repetitions, according to Anderson.
Anderson describes the horse kick as working the glutes and hamstrings, with the core also engaged to help keep the body stable. The report does not provide independent testing, measurements of muscle activity, or evidence that this particular sequence produces specific strength or health outcomes.
A Lower-Body Option Without Squats
The workout offers an alternative for readers who find squats uncomfortable or difficult. Fit&Well notes that hamstring tightness, limited ankle mobility, balance problems, or tender joints may affect a person’s ability to squat comfortably. The five exercises instead use controlled leg movements from the floor or a kneeling position.
That format may be useful to people seeking a home routine with no required equipment. However, the article does not establish that the moves are appropriate for every person with joint pain, mobility limits, or an injury. Readers should adapt or stop exercises that cause pain and seek guidance from a qualified health professional if they have a condition that affects exercise.
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Why the Instructor Emphasizes Glutes
Anderson is identified in the Fit&Well report as a Pilates instructor and founder of Bondi Rise, a London Pilates studio. She connects leg strength with practical daily activities, including getting up and down from the floor, carrying a child, and climbing stairs. These are her comments about the role of strength in everyday life, rather than measured findings about the routine.
Anderson also says the glute muscles help support pelvic stability, the lower back, and knee tracking. The report uses that explanation to frame the workout’s focus on the glutes and hamstrings. It does not compare this sequence with squat-based training or establish that one approach is better for all exercisers.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
Limits of the Workout Report
The source material does not state when the report was published, how long the full routine takes, or whether it has been evaluated in a study. It also does not give a warm-up or cool-down, explain how to progress beyond the suggested repetitions, or set out modifications for specific injuries or medical conditions.
The article provides exercise directions and an instructor’s rationale, not evidence that the sequence will prevent pain, treat a condition, or deliver a particular fitness result. Readers with pre-existing health concerns, persistent pain, or uncertainty about the kneeling positions should consult an appropriate professional before trying it.
How to Follow the Sequence
The routine can be followed in the listed order: horse kick, rainbow kick, hamstring extension, kneeling lift and lower, then kneeling side kick. The source recommends two rounds of 8 to 12 repetitions per side for each exercise. No equipment is required; ankle weights are presented as an optional way to add resistance, not a necessary part of the workout.
Fit&Well does not announce a follow-up study or a new version of the routine. For readers trying it, the immediate next step is to use the exercise descriptions carefully, work within a comfortable range, and stop if a movement causes pain. The source does not specify a schedule for repeating the session.
Key Questions
What are the five exercises in the routine?
The sequence consists of horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks.
How many repetitions should I do?
The Fit&Well report recommends two rounds of 8 to 12 repetitions on each side for each movement.
Do I need ankle weights?
No. The report says Anderson uses ankle weights to increase the challenge, but the routine can be done without added resistance.
Is this routine suitable for people who have knee or back pain?
The report does not provide pain-specific modifications or establish that the exercises are suitable for everyone with knee or back pain. Stop if a movement causes pain, and seek advice from a qualified health professional if you have an injury or pre-existing condition.
Source: fitandwell.com
