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Fit&Well has published a five-move, squat-free Pilates leg sequence credited to instructor Lottie Anderson of Bondi Rise. The routine uses bodyweight movements on hands and knees and in a kneeling side-plank position, with two rounds of 8 to 12 repetitions per side; ankle weights are optional.
Fit&Well has published a five-move Pilates leg workout that avoids squats and can be done at home, featuring exercises demonstrated through written instructions by Lottie Anderson, a Pilates instructor and founder of London studio Bondi Rise. The routine calls for two rounds of 8 to 12 repetitions per side; Anderson uses ankle weights to increase resistance, but the report says they are not required.
The sequence comprises 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 under shoulders and knees under hips. The final pair involve rotating onto one side, supported by one hand and the knee, before moving the other leg.
For horse kicks, extend one leg behind the body and lift it to hip height while keeping the hips steady. Rainbow kicks add a controlled arc, tapping the floor to each side. In the hamstring extension, bend the lifted leg to draw the heel toward the buttocks, then extend it again. Anderson advises keeping the thigh lifted throughout that movement.
For the last two exercises, the instructions call for keeping the waist lifted and hips facing forward. In the lift-and-lower, extend the top leg parallel to the floor and lower it to tap before lifting again. In the side kick, bend the extended leg toward the chest and straighten it. Complete the prescribed repetitions on one side, then switch. The report describes ankle weights as optional, not a requirement.
A Squat-Free Option at Home
The routine offers a lower-body workout format for people who want to avoid squats, an exercise that the Fit&Well report says some people find uncomfortable because of factors including limited hamstring or ankle mobility, balance difficulties or tender joints. It does not establish that this sequence is suitable for every person with those issues, or that it replaces individualized exercise advice.
Anderson told Fit&Well that strong legs support everyday tasks, including getting up and down, carrying a child and climbing stairs. She also described the glutes as helping stabilize the pelvis and support the lower back and knees. Those are her explanations for the value of leg strengthening; the source does not provide a clinical study or independent evidence quantifying the effects of this specific workout.
Because the movements use bodyweight and require little space or equipment, the sequence may be accessible to people exercising at home. Readers should work within a comfortable range and stop if a movement causes pain. Anyone with an injury, ongoing joint symptoms or other health concerns can seek guidance from a qualified health professional before starting.
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How the Five Moves Are Structured
The program moves from prone, hands-and-knees exercises to two kneeling side-position exercises. Across all five, the instructions specify two rounds of 8 to 12 repetitions on each side. The report does not give a total workout duration, rest intervals or a prescribed weekly schedule.
Anderson’s comments offer the report’s rationale for including leg and glute work, while the five exercise descriptions provide the practical instructions. Fit&Well says the instructor uses ankle weights to make the movements harder, but readers can perform the sequence without them. The material does not set out weight recommendations or a progression plan.
““Your legs carry you through everything.””
— Lottie Anderson, Pilates instructor and Bondi Rise founder, speaking to Fit&Well
Evidence and Individual Suitability
The source presents the routine and Anderson’s views but does not report a clinical trial, measured outcomes or evidence that this particular sequence prevents pain or improves function. It also does not specify modifications for people who cannot comfortably kneel or support themselves on their hands, or explain whether the moves are appropriate for particular injuries or medical conditions.
Details such as workout duration, rest between sets and how often to repeat the sequence are not provided. The report says ankle weights may make the moves harder, but gives no guidance on selecting their weight. Readers should not treat the routine as a personalized rehabilitation plan.
How to Approach the Routine
There is no scheduled follow-up or additional milestone identified in the source. Readers who try the sequence can follow the stated two rounds of 8 to 12 repetitions per side, leave out ankle weights, and use controlled movements rather than forcing a range of motion. The report does not prescribe how often to do the workout.
People who experience pain, have a current injury or are unsure whether the kneeling positions are appropriate should pause and ask a qualified professional for guidance. Any future claims about the routine’s effects would need supporting evidence beyond the exercise instructions and instructor comments in this report.
Key Questions
What exercises are in the five-move Pilates routine?
It includes horse kicks, rainbow kicks, hamstring extensions, kneeling lift-and-lowers and kneeling side kicks.
How many repetitions should I do?
The Fit&Well instructions prescribe two rounds of 8 to 12 repetitions per side for each movement.
Do I need ankle weights?
No. Anderson uses ankle weights to make the exercises harder, but the report says the sequence can be done without added resistance.
Is this workout appropriate if squats hurt?
The routine avoids squats, but the report does not confirm that it is suitable for everyone with pain, an injury or mobility limitations. Stop if a movement hurts and seek professional advice when needed.
How long does the workout take?
The source does not give a total duration or rest periods, so the time will depend on pace and breaks.
Source: fitandwell.com
