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Fit&Well published a five-move Pilates routine designed to work the legs and glutes without squats. Pilates instructor Lottie Anderson recommends two rounds of 8 to 12 repetitions per side for each exercise; ankle weights are optional.
Fit&Well has published a five-move Pilates leg routine for people seeking a lower-body workout without squats. Pilates instructor Lottie Anderson, founder of London studio Bondi Rise, recommends two rounds of 8 to 12 repetitions per side for each move, with ankle weights presented as optional rather than necessary.
The sequence uses hands-and-knees positions and a kneeling side-plank variation to target the glutes and hamstrings. Its five movements are horse kicks, rainbow kicks, hamstring extensions, kneeling lifts and lowers, and kneeling side kicks. The instructions call for completing the prescribed repetitions on one side before switching.
Anderson says the horse kick works the glutes and hamstrings, while the core helps keep the body stable. For hamstring extensions, she advises keeping the thigh lifted throughout the movement. The source recommends keeping the hips steady during rainbow kicks and the waist lifted during the two side-kneeling exercises.
The workout calls for two rounds of 8 to 12 reps per side for each exercise. Anderson uses ankle weights to increase resistance, but the report says they are not required. The published instructions do not give a total workout duration or describe a warm-up, rest periods, or a progression plan.
A Lower-Body Option Without Squats
The routine offers an alternative for readers who find squats uncomfortable or difficult. Fit&Well notes that limited ankle mobility, tight hamstrings, balance concerns, or tender joints can affect a person’s ability to squat. The report does not establish that the Pilates sequence is suitable for every person with those concerns, but it lays out a set of movements that do not require squatting.
Anderson connects leg strength with practical tasks such as getting up and down from the floor, carrying a child, and climbing stairs. She also says the glutes help stabilize the pelvis and support the lower back and knees. These are the instructor’s explanations, not findings from a study cited in the article. For readers, the useful takeaway is that the report presents a structured, equipment-optional routine rather than claiming a specific health outcome.
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How the Five Moves Fit Together
Squats are commonly included in lower-body workouts, but they are not the only movements that can challenge muscles in the legs. The sequence in Fit&Well relies on controlled leg lifts and extensions, performed from a mat-based starting position. Three exercises begin on hands and knees: the horse kick, rainbow kick, and hamstring extension. The final two use a kneeling side-plank position, with one hand and knee supporting the body.
The movements differ in how the working leg travels. A horse kick lifts a straight leg behind the body; a rainbow kick sweeps it across in an arc; and a hamstring extension bends and straightens the knee while the thigh stays lifted. In the side-kneeling moves, the leg lifts and lowers or bends toward the chest before extending again. Each exercise is prescribed on both sides, with the same set-and-repetition guidance.
The source describes ankle weights as one way Anderson makes the routine harder, but says they are optional. It does not give alternative versions for people who cannot kneel, explain how to modify the range of motion, or compare the sequence with other forms of strength training.
“Your legs carry you through everything.”
— Lottie Anderson, Pilates instructor and founder of Bondi Rise, as quoted by Fit&Well
Limits of the Published Guidance
Fit&Well’s report does not provide research data or clinical evidence showing how much strength the routine builds, how quickly a person might notice changes, or whether it reduces discomfort. Anderson’s comments explain her rationale for the exercises but should not be read as a guarantee of results.
The source also does not specify a publication date, the intended frequency of the workout, rest between rounds, or adaptations for people with pain or mobility limitations. It is not clear whether the five moves are intended as a complete standalone workout or as one part of a broader training plan. Anyone with an injury, persistent pain, or a condition that affects exercise may want to seek guidance from a qualified health professional before trying the sequence.
How Readers Can Approach the Routine
The next step for readers interested in the sequence is to follow the movements at a pace they can control, beginning without ankle weights if resistance is unfamiliar. The report’s stated format is two rounds of 8 to 12 repetitions per side; it does not prescribe how often to repeat the workout. Clear space and a mat can make the floor-based movements more practical, while the instructions emphasize keeping the hips or waist steady in several exercises.
Fit&Well has not provided additional milestones or follow-up results in the supplied report. Any later advice on modifications, frequency, or progression would be new information; for now, the published sequence remains a set of exercise instructions attributed to Anderson rather than a tested program with reported outcomes.
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. All are performed on both sides.
How many repetitions does Fit&Well recommend?
The report prescribes two rounds of 8 to 12 repetitions per side for each exercise. It does not state how long to rest between rounds.
Do I need ankle weights?
No. Anderson uses ankle weights to add resistance, but Fit&Well says they are optional and are not needed to do the sequence.
Is the workout suitable for someone who has knee or back pain?
The report does not assess the routine for people with knee or back pain or provide individualized modifications. Anyone with persistent pain, an injury, or a relevant health condition should seek qualified professional guidance before trying it.
Source: fitandwell.com
