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Fit&Well published a five-move, squat-free Pilates routine that can be done at home, with two rounds of 8 to 12 repetitions on each side for every exercise. Pilates instructor Lottie Anderson says the sequence works the legs and glutes; the report does not provide independent testing or evidence that the routine suits every fitness level.
Fit&Well has published a five-move Pilates leg workout that avoids squats and can be done at home, offering an alternative for people who find squats uncomfortable. The routine, described by 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 sequence consists of horse kicks, rainbow kicks, hamstring extensions, kneeling lift and lower, and kneeling side kicks. The first three begin on hands and knees. The final two involve rotating into a supported kneeling side position, with one hand and knee on the floor. The report recommends completing the prescribed repetitions on one side before switching.
Anderson says ankle weights can make the movements harder, but they are not required. For the horse kick, she says the glutes and hamstrings work while the core helps stabilize the body. On the hamstring extension, she advises keeping the thigh lifted throughout the movement. These are the instructor’s descriptions of the exercises, not measurements of their effects.
Fit&Well’s instructions call for controlled leg lifts and arcs while keeping the hips stable or facing forward, depending on the move. Readers who try the routine can use the listed repetition range rather than adding resistance. The source does not specify how long the full workout should take or set out a warm-up, rest periods, or modifications for people with injuries.
A Squat-Free At-Home Option
The routine gives readers who want to train their lower body an option that does not rely on the squat. The source identifies tight hamstrings, limited ankle mobility, balance difficulties, and tender joints as reasons some people may struggle with that exercise. This does not establish that the Pilates sequence will be suitable for everyone with those limitations; the moves still require kneeling, balance, and controlled leg movement.
Anderson connects leg and glute strength with everyday activities such as getting up from the floor, carrying a child, and climbing stairs. She says the glutes help stabilize the pelvis and support movement around the lower back and knees. Those comments explain her rationale for the routine, but the report does not provide clinical evidence or a comparison showing how much strength the five moves build.
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How the Five Moves Are Set Up
The routine uses two rounds of 8 to 12 repetitions on each side for all five exercises. In the horse kick, a straight leg lifts behind the body to about hip height. The rainbow kick adds a side-to-side arc, tapping the floor on either side while the hips remain steady.
The hamstring extension bends and straightens the leg behind the body; Anderson suggests keeping the thigh lifted. For the kneeling lift and lower, the participant turns into a supported side position and raises and lowers the top leg. The final move keeps that position but bends the lifted knee toward the chest before extending it again. The source presents ankle weights as optional resistance, not as a requirement.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
Limits and Modifications Not Specified
The supplied report does not give a publication date, cite research assessing this exact sequence, or report results from people who performed it. It also does not establish that the moves prevent pain, improve posture, or are appropriate for every person who cannot squat. The reasons for avoiding squats vary, and the routine itself includes kneeling and single-leg movement that may not work for all readers.
Fit&Well does not provide alternate versions for people with wrist, knee, or balance limitations, or instructions on when to stop if a movement causes discomfort. The article also gives no total workout duration or guidance on rest between rounds. Readers with an injury, ongoing pain, or a health condition may want to consult a qualified health professional or instructor before trying it, and should stop if a movement causes pain.
Readers Can Follow the Published Sequence
The report provides the routine as an at-home workout, with five exercises and the same two-round repetition range for each side. Fit&Well has not, in the supplied material, announced a follow-up study, expert review, or additional programming tied to the sequence. Anyone trying it can follow the exercise instructions without ankle weights and adjust or stop based on comfort; individualized guidance may be appropriate for those with existing limitations.
Key Questions
What are the five exercises in the routine?
The Fit&Well sequence lists horse kicks, rainbow kicks, hamstring extensions, kneeling lift and lower, and kneeling side kicks.
How many repetitions does the workout call for?
The report prescribes two rounds of 8 to 12 repetitions per side for each exercise. It does not specify rest periods or the total workout time.
Do I need ankle weights?
No. Anderson uses ankle weights to add difficulty, but Fit&Well says they are not needed to perform the routine.
Is this routine suitable for people who cannot squat?
The sequence avoids squats, but the report does not say it is suitable for everyone who finds squats difficult. Its kneeling positions and leg movements may also be challenging; people with pain, injuries, or other limitations can seek guidance from a qualified professional.
Source: fitandwell.com
