Whether you're just starting out or have been working out for years, focusing on your form remains paramount in achieving long-term results and preventing unnecessary strain on your body. Here are some of the most common exercise mistakes and how you can correct your form to keep your workouts safe and effective.

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1. Planks: Letting the Stomach Drop

• Mistake: A common error during planks is allowing the stomach to sag toward the floor, creating a dip in the lower back. This often happens when your core isn't fully engaged or if you lack the strength to hold the position properly.
• Correction: To fix this, engage your core and glutes. Ensure your body forms a straight line from your head to your heels. If your lower back starts sagging, it's a sign your core isn’t activated enough—tighten up and hold that position!
• Consequences: Failing to engage your core can place too much stress on your lower back, potentially causing pain or injury to your spine.

 

Related story: 4 Easy Steps to Perfect The Plank

 

2. Squats: Knees Extending Beyond Toes

• Mistake: Letting your knees extend too far ahead of your toes while squatting can lead to excessive pressure on your knee joints.
• Correction: Focus on pushing your hips back as though you're sitting in a chair, keeping your knees aligned with your toes and not pushing forward. Make sure the weight is on your heels, not your toes.
• Consequences: This can strain your knee ligaments and cartilage over time, leading to pain or injury.

 

Related story: Make Leg Day Fun: 5 Types of Squats And What Muscles It Targets

 

3. Push-ups: Elbows Flare Out

• Mistake: Allowing your elbows to flare out too much during push-ups can strain your shoulders, increasing the risk of injury.
• Correction: Keep your elbows tucked close to your body, at about a 45-degree angle. Engage your core and maintain a straight line from your head to your heels.
• Consequences: Flared elbows can lead to rotator cuff injuries or shoulder impingement over time.

 

Related story: The Perfect Push-up Technique For Beginners

 

4. Deadlifts: Rounding the Back

• Mistake: Rounding your back while deadlifting is one of the most dangerous mistakes you can make, as it can place serious strain on your spine.
• Correction: Keep your back straight by engaging your core and lifting with your hips, not your lower back. Remember the fact that it's a hinge movement. The movement is derived from the hip. The lift doesn't come from the back Think of pulling your chest forward as you rise.
• Consequences: Rounding your back during deadlifts can lead to herniated discs, muscle strains, or chronic back pain.

 

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5. Lunges: Knee Crossing the Toes

• Mistake: Letting your front knee extend past your toes while lunging puts undue stress on the knee joint.
• Correction: Make sure your front knee stays directly above your ankle as you lower yourself down, with your back knee moving towards the ground in a controlled motion.
• Consequences: This misalignment can lead to knee pain or injury, especially affecting the patellar tendon or meniscus.

 

Related story: 5 Benefits of Exercises That Has Nothing To Do With Weight Loss

 

6. Bicep Curls: Swinging the Body

• Mistake: Using momentum by swinging your body or shoulders to lift the weight reduces the effectiveness of the exercise and can cause strain.
• Correction: Keep your upper body still, engage your core, and slow down the movement to focus on proper form. Use only your arms to lift the weight.
• Consequences: Swinging can strain your lower back and shoulders, leading to potential injuries and diminishing the exercise’s impact.

 

7. Overhead Press: Arching the Back

• Mistake: Arching your lower back excessively when performing an overhead press can lead to serious spine issues.
• Correction: Engage your core and keep a neutral spine while pressing the weight overhead. If you're arching your back, it's a sign the weight might be too heavy—reduce the load if necessary.
• Consequences: Arching your back puts undue strain on your spine and can lead to lower back issues, including herniated discs or long-term misalignment.

 

Related story: Five Post-Run Stretches Every Runner Should Know

 

8. Running: Overstriding

• Mistake: Taking strides that are too long—overstriding. This can lead to inefficient running mechanics and increase the impact on your joints.
• Correction: Shorten your stride and focus on landing with your foot directly beneath your body. Keep your posture upright and lean slightly forward from your ankles.
• Consequences: Overstriding places excessive stress on your knees, hips, and lower back, increasing the risk of joint pain, shin splints, and hip injuries.

 

Related story: 5 Ways to Level Up Your Running game

 

9. Pull-ups: Not Engaging the Scapula

• Mistake: Failing to engage the scapula before pulling up can lead to inefficient movement and potential shoulder injuries.
• Correction: Start the pull-up by slightly depressing and retracting your shoulder blades. This activates your lats and protects your shoulders.
• Consequences: Not engaging the scapula properly can lead to shoulder impingement, rotator cuff injuries, and increased strain on the shoulder joints.

 

10. Kettlebell Swings: Using Arms Instead of Hips

• Mistake: Many people mistakenly use their arms to swing the kettlebell instead of generating power from their hips.
• Correction: Focus on hinging at the hips and driving the kettlebell with your hips, keeping your arms loose and letting them guide the bell, not lift it.
• Consequences: Relying too much on your arms can lead to shoulder strain and reduce the effectiveness of the exercise.

 

Related story: Full-Body Kettlebell Workout

 

11. Crunches: Pulling on the Neck

• Mistake: Pulling on your neck while doing crunches places unnecessary strain on your cervical spine.
• Correction: Keep your hands lightly behind your head without pulling, and focus on using your core to lift your torso.
• Consequences: Pulling on the neck can cause discomfort, tension, and long-term neck issues like headaches or muscle strains.

 

Related story: How to Start Running

 

12. Leg Press: Locking the Knees

• Mistake: Locking your knees at the top of the leg press is a common but harmful mistake.
• Correction: Always keep a slight bend in the knees to avoid locking them, even when you reach the top of the movement.
• Consequences: Locking the knees increases stress on the joint, which could lead to cartilage damage or ligament injuries over time.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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