Stop sabotaging your workouts! These are 8 of the most common exercises people—even trainers!—do wrong. Fix them today for faster results. In this article you’ll find clear explanations of the mistakes that people typically make plus science-backed cues to help you correct form errors. Once you master these simple fixes, your workouts will instantly become safer, more effective, and easier to stick with.
Below we’ll dissect the exercises — and show you how to do them correctly.
1. Plank
The plank is one of the best core exercises out there, engaging your abs, glutes, shoulders, and back all at once. But if you’re not doing it right, you could be putting unnecessary strain on your neck and lower back instead of working your core.
Common Mistakes
- Hips sagging toward the floor (lower back arches, core disengages)
- Hips piking up too high (like a downward dog, reduces core work)
- Looking up or craning the neck (strains cervical spine)
- Holding breath or shallow breathing
Correct Form & Fixes
- Start in forearm plank: elbows directly under shoulders, forearms parallel on the floor.
- Create one straight line from head → neck → spine → heels.
- Pull navel toward spine (engage deep transverse abdominis), squeeze glutes and quads.
- Gaze slightly forward or down toward the floor — keep neck neutral (no looking up or sideways).
- Breathe steadily — inhale through nose, exhale through mouth.
- If form breaks (hips sag or pike), drop to knees or rest.
Pro Tip: Imagine pulling your elbows toward your toes — this maximizes core activation and prevents sagging.
2. Tricep Dips (Chair or Bench Version)
Dips are great for building strong arms and chest, but they’re often done with poor technique that puts pressure on the shoulders instead of the triceps.
Common Mistakes
- Elbows flaring out wide to the sides (shoulder impingement risk)
- Shoulders shrugging up toward ears (traps take over instead of triceps)
- Slouching/rounding upper back as you lower
- Dropping too fast or bouncing at the bottom
Correct Form & Fixes
- Sit on edge of sturdy chair/bench, hands gripping beside hips, fingers forward.
- Slide hips off edge, legs extended (or knees bent for easier).
- Keep shoulders down and back — no shrugging.
- Elbows point straight back (not out to sides) — bend them to lower body.
- Lower until elbows reach ~90° (or slightly more if mobile).
- Pause 1 second at bottom, then press through palms to straighten arms — squeeze triceps hard at top.
- Move slowly (3–4 seconds down, 1–2 seconds up).
Pro Tip: Imagine sliding down a wall behind you — keep torso close to the bench/chair.
3. Crunches / Sit-Ups
Crunches seem simple, but many people perform them in a way that actually takes tension off the abs and places it on the neck or hip flexors.
Common Mistakes
- Pulling on the neck with hands (strains cervical spine)
- Using momentum/rocking to lift (hip flexors dominate instead of abs)
- Lifting too high (engages hip flexors more than abs)
- Arching lower back off the floor
Correct Form & Fixes
- Lie on back, knees bent, feet flat (hip-width).
- Place hands lightly behind head (elbows wide) or cross arms over chest.
- Engage core — press lower back into floor.
- Exhale and curl only shoulders and upper back off the mat (lift 6–10 inches max).
- Imagine bringing ribs toward hips — lead with chest, not head or arms.
- Hold 1 second at top (squeeze abs), then lower slowly with control.
- For obliques: add diagonal twist (right elbow to left knee, etc.).
Pro Tip: Slow eccentric (3–4 seconds lowering) = far more ab activation than fast reps.
4. Push-Ups (Including Knee & Incline Variations)
Push-ups—or their lighter variations—are great for building upper body strength. But even slight errors in form can turn them into a back or shoulder pain trigger.
Common Mistakes
- Hips sagging (lower back arches, core disengages)
- Elbows flaring out wide (90° from body — shoulder stress)
- Looking up or craning neck
- Rushing reps / using momentum
Correct Form & Fixes
- Start in high plank: hands slightly wider than shoulders, body straight head to heels.
- Engage core & glutes — pull navel to spine, squeeze quads.
- Inhale and lower chest toward floor — elbows bend to ~45° from body (not flared).
- Keep body rigid like a board — no sagging or piking hips.
- Exhale and push back up — squeeze chest/triceps at top.
- Gaze slightly forward or down — neck neutral.
Beginner Mods: From knees, incline (hands on chair/bench), or wall push-ups.
Pro Tip: Imagine pulling your hands toward your toes during the push — maximizes core engagement.
5. Squats (Bodyweight or Goblet)
Squats are a foundational movement, but incorrect form can lead to joint strain and improper muscle activation.
Common Mistakes
- Knees caving inward (valgus collapse — knee strain)
- Leaning too far forward / rounding lower back
- Weight shifting to toes instead of heels/mid-foot
- Not going low enough (partial squat = less glute activation)
Correct Form & Fixes
- Feet shoulder-width (or slightly wider), toes out 10–30°.
- Engage core — chest up, shoulders back, gaze forward.
- Push hips back first (like sitting into a chair), bend knees.
- Lower until thighs parallel (or lower if mobility allows) — hips below knees is ideal for glute activation.
- Knees track over toes — push them out gently (no caving).
- Weight stays in heels/mid-foot — drive through heels to stand.
- Squeeze glutes at top.
Beginner Modification: Partial range or hold chair for balance.
Pro Tip: Imagine spreading the floor apart with your feet — this activates glutes and prevents knee cave.
6. Lunges (Forward, Reverse, or Walking)
Lunges are a powerful move for building leg and glute strength—but only if done correctly. Too often, people end up straining their knees instead of engaging their thighs and butt.
Common Mistakes
- Front knee shooting past toes (knee stress)
- Leaning too far forward (lower back strain)
- Back knee slamming into floor
- Not stepping far enough (reduces glute work)
Correct Form & Fixes
- Step forward (or backward) with a big stride — front foot flat.
- Lower until both knees ~90° (front knee over ankle, back knee hovers above floor).
- Keep torso upright or very slight forward lean — chest proud.
- Drive through front heel to return to start (squeeze front glute at top).
- Alternate legs or do all reps on one side.
Beginner Modification: Static lunge (step forward and back instead of walking).
Pro Tip: Longer stride = more glute emphasis; shorter stride = more quad emphasis.
7. Side Lunges (Lateral Squats)
Side lunges are excellent for targeting inner thighs and glutes, but improper form can put stress on your knees and reduce effectiveness.
Common Mistakes
- Knee caving inward on bent leg
- Leaning too far forward instead of sitting back
- Not going low enough (reduces inner thigh/glute work)
Correct Form & Fixes
- Stand tall, feet together.
- Step wide to right, bend right knee, sit hips back (left leg straight).
- Keep chest up, torso upright or very slight lean — right knee tracks over toes.
- Push through right heel to return to center.
- Alternate sides.
Beginner Modification: Smaller step or partial depth.
Pro Tip: Push knees out — feel stretch in inner thigh of straight leg.
8. Superman / “Boat Exercise” (Back Extension)
This move is often used to strengthen the lower back and improve posture—but it’s frequently done with poor control, leading to minimal gains and possible discomfort.
Common Mistakes
- Over-arching lower back (strain risk)
- Lifting head/neck too high (cervical strain)
- Not squeezing glutes/upper back at top
Correct Form & Fixes
- Lie face down, arms extended forward, legs straight.
- Engage core — keep lower back neutral.
- Exhale — lift arms, chest, and legs slightly off floor (2–6 inches).
- Squeeze shoulder blades together and glutes at top — hold 1–2 seconds.
- Inhale and lower slowly with control.
Beginner Modification: Lift only arms or only legs.
Tip: Gaze down — keep neck neutral. Focus on upper back and glute squeeze.
These eight exercises are common, but they are rarely performed perfectly. Use these cues to fix your form, and you’ll avoid injury, get better results, make faster progress, and improve your body awareness.
So, the next time you train, slow down, check your form, and feel the difference! Your future self (and your joints) will thank you!
