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Fit&Well published a five-move Pilates leg routine that can be done at home without squats or added weights. Instructor Lottie Anderson says the exercises target the legs and glutes; the routine calls for two rounds of 8 to 12 repetitions per side for each move.
Fit&Well has published a five-move Pilates leg workout that avoids squats and can be done at home, with exercises performed on hands and knees or in a kneeling side-plank position. Pilates instructor Lottie Anderson, founder of London studio Bondi Rise, says lower-body strength supports everyday activities; the routine prescribes two rounds of 8 to 12 repetitions per side for each move.
The sequence consists of horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks. Anderson’s instructions use a mat and body weight. She uses ankle weights to make the movements harder, but the report says they are optional rather than necessary to perform the workout.
For the first three exercises, begin on all fours, with wrists beneath shoulders and knees beneath hips. In the horse kick, extend one leg behind you and lift it to hip height while keeping the hips stable. For the rainbow kick, sweep the lifted leg in an arc to tap the floor on the opposite side and then the starting side. In the hamstring extension, keep the thigh lifted as you bend the knee to draw the heel toward the glutes, then straighten the leg.
The final two movements start from a kneeling side-plank position, supported by one hand and the knee on that side. For the kneeling lift and lower, extend the other leg and raise and lower it. For kneeling side kicks, extend that leg in line with the hips, draw the knee toward the chest, and straighten it again. Anderson’s cues emphasize keeping the waist lifted and hips controlled. The report does not provide a total workout duration or a progression plan.
A Squat-Free Option for Leg Training
The routine offers an alternative for people who prefer not to squat, including those who find the movement uncomfortable. The source report notes that tight hamstrings, limited ankle mobility, balance problems, or tender joints can make squatting difficult. It does not establish that this sequence is appropriate for every person with those concerns, or that it can replace an individualized exercise plan.
Anderson links leg and glute strength with functional tasks such as getting down to play with a child, lifting a child into a car seat, and carrying someone up stairs. She says the glutes help stabilize the pelvis and support the lower back and knee movement. Those are her explanations for the workout’s focus; the source does not report clinical testing or measured results from this particular five-move sequence.
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How the Five Moves Are Structured
The workout is presented as a body-weight Pilates sequence, not a timed class or a claim of a specific training outcome. Each move is done for two rounds, with 8 to 12 repetitions on each side, according to the source. The instructions move from all-fours exercises to two side-supported kneeling exercises, with the same repetition range throughout.
Anderson’s comments provide the report’s rationale for including glute-focused movements. She describes strong legs as useful for everyday demands and says the glutes help with pelvic stability and posture. These statements are attributed to the instructor; the supplied material does not include independent expert review, research citations, or comparisons with other workouts.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise
Limits of the Workout Report
The source gives exercise directions and Anderson’s views but does not report a clinical assessment of the routine, expected strength gains, or evidence that it reduces pain or prevents injury. It also does not say which readers should avoid the movements, how to modify them for specific conditions, or how long the sequence should take. People with pain, injuries, balance concerns, or health conditions may need advice from a qualified health professional before starting or changing an exercise routine.
The article describes ankle weights as an optional way to increase difficulty, but does not give a recommended weight or guidance for progressing resistance. Readers should not treat the listed repetitions as a guarantee of a particular result.
How to Use the Sequence
Readers following the published plan can try the five movements in order, completing two rounds of 8 to 12 repetitions on each side per exercise. The source does not specify rest periods, frequency per week, or how to advance the routine, so those details should not be inferred from the workout. The next practical step for anyone with mobility limitations or discomfort is to seek individualized guidance and stop any movement that causes pain.
Key Questions
What are the five exercises in the routine?
The sequence includes horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks.
How many repetitions does the workout recommend?
The report prescribes two rounds of 8 to 12 repetitions per side for each exercise.
Do I need ankle weights?
No. Anderson uses ankle weights to make the moves harder, but the source says the exercises can be done without added resistance.
Is this routine suitable for people who cannot squat?
It is presented as a squat-free option, but the report does not establish that every move will suit people with joint pain, balance issues, injuries, or limited mobility. Seek qualified guidance if you are unsure, and stop if an exercise causes pain.
Source: fitandwell.com
