Want a leg workout without squats? Try this five-move Pilates sequence at home

Squats are a staple in most lower-body workouts. They’re great for strengthening your thigh muscles, but not everyone can do them comfortably.

Tight hamstrings and poor ankle mobility can limit how deep you can squat, while balance issues or tender joints can make the exercise impossible.

But neglecting lower body strength is a big no-no, according to Lottie Anderson, Pilates instructor and founder of London Pilates studio, Bondi Rise.

“Your legs carry you through everything. Since having my son, I've never been more aware of it. Getting down on the floor to play, lifting him in and out of the car seat, carrying him up the stairs. Strong legs make all of that easier, at every age and every stage,” she says.

The instructor explains that your glutes—the muscles in your buttocks—are especially important for everyday life.

“They keep your pelvis stable, support your lower back and help your knees track properly, so every step and stair feels easier. When they're weak, your back and knees end up picking up the slack, and that's where a lot of everyday niggles come from. Strong glutes help your posture too.”

Luckily, Anderson says there are plenty of non-squat exercises that can help you to strengthen your legs, like these five exercises that you can do at home.

While Anderson uses ankle weights to make the moves harder, you don’t need to add this resistance to challenge your lower-body muscles.

The squat-free Pilates workout for strong legs

1. Horse kick

Rounds: 2 Reps: 8 to 12 each side

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Extend your right leg behind you, keeping your right toe on the floor.
• Lift your right leg to hip height, keeping it straight and your hips stable.
• Repeat the move eight to 12 times, then switch sides.

Lottie says: “While this works your glutes and hamstrings, your core is also working to keep you stable.”

2. Rainbow kick

Rounds: 2 Reps: 8 - 12 each side

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Extend your right leg behind you, keeping your toe on the floor.
• Lift your right leg and sweep it in an arc over to tap the floor on your left, then arc it back over to tap the floor to your right. Keep your hips still as you work.
• Complete all repetitions on your right before switching sides.

3. Hamstring extension

Rounds: 2 Reps: 8 - 12 each side

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Extend your right leg behind you, in line with your hips.
• Bend your right knee to draw your heel to your glutes, then extend your leg out again.
• If you can, flex your feet as you bend your leg and point your toes as you extend.
• Complete all repetitions on your right before switching sides.

Lottie says: “To get the most from the move, keep your thigh lifted the whole time.”

4. Kneeling lift and lower

Rounds: 2 Reps: 8 - 12 each side

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Keeping your left hand on the mat and your knees bent, rotate your body to the right and lift your right hand toward the ceiling. You should be in a kneeling side plank position, with your left knee and hand on the floor for support.
• Extend and lift your right leg so it’s parallel to the floor. Keep your toes pointed and your waist lifted.
• Lower your right leg to tap the floor, then lift again.
• Complete all repetitions on your right before switching sides.

5. Kneeling side kicks

Rounds: 2 Reps: 8 - 12 each side

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Keeping your left hand on the mat and your knees bent, rotate your body to the right and lift your right hand toward the ceiling. You should be in a kneeling side plank position, with your left knee and your left hand on the floor for support.
• Extend your right leg out in line with your hips.
• Bend your right knee in toward your chest, then extend again. Keep your waist lifted and your hips pointing forward.
• Complete all repetitions on your right before switching sides.