Top 5 Exercises You're Doing Wrong!

Posted by Kayla at

top 5 exercises you're doing wrong

Getting the most out of your workouts doesn’t always mean pushing yourself and getting through your reps as fast as possible! In fact, if you are completing your exercises incorrectly you may not be getting the most out of your workout, and even worse, risking injury!

I want to share with you what I think the top 5 exercises done incorrectly are and hopefully this can help you to work on your form. Remember it’s about quality over quantity, so don’t rush through them! I know a lot of girls are worried about completing a certain number of rounds when completing the BBG, but it is more important to focus on getting the reps done right rather than how many rounds you can get through. You should find that over time, once you are used to completing exercises with the correct form, you will become stronger and faster naturally.

Squats
Squats are one of my favourite lower body exercises, but can also be tough to complete with correct form. One of the main issues many people have is letting their knees fall in or too far over their toes whilst squatting. This can place a lot of unnecessary pressure on your knees and may result in injury. Another common mistake is not going low enough, may not engage your glutes and hamstrings properly.  To get the most out of your squats, make sure that you are bending from both your hips and knees and keeping an upright posture.

So how do I perform a squat correctly?

Step 1: Plant both feet on the floor, slightly further than shoulder width apart.

Step 2: Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes.

Step 3: Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips.

Step 4: Push through your heels and extend your legs to return to a neutral standing position.

Push Ups
One of the most common mistakes people make when it comes to push ups, is having their arms at the wrong angle. To help target your chest and triceps, place your hands slightly wider than your shoulders to your body and avoid large rotation of the wrist. Another common mistake is having your hands too far forward, when they should be in line with your shoulders. This can place unnecessary stress on your shoulders and elbows and could increase your risk of injury.

So how do I perform a push up correctly?

Step 1: Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

Step 2: Maintaining a straight back and strong core, bend your elbows and lower your torso towards the floor until your arms form a 90 degree angle.

Step 3: Push through your chest and extend your arms to lift your body back into starting position.

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Lunge
The most common mistake when it comes to lunges is allowing your front knee to be more forward of your toes, which can place  a lot of additional stress on your knees and ankles. If needed, take a bigger step forward and try to keep your knee in line with your toes each time that you lunge. Another common mistake is leaning your body too far forward or to the side. To ensure that you remain balanced with this exercise, maintain an upright posture and ensure that your weight is evenly distributed between both legs.

So how do I perform a lunge correctly?

Step 1: Plant both feet on the floor slightly further than shoulder width apart.

Step 2: Take a big step forward with your LEFT foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees.

If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off of the floor.

Step 3: Gently touch your right knee on the floor before extending both knees.


Tricep Dips
One of the most common mistakes when it comes to tricep dips is poor posture. When doing tricep dips, it is important to avoid being in a “hunched” position and instead focus on opening up your chest. Doing this can help encourage good posture through your upper back and may prevent you from injuring your shoulders.

So how do I perform a tricep dip correctly?

Step 1: Start on a seated bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards.

Shift your glutes forwards off the bench. This is your starting position.

Step 2: While keeping your eyes forward and chest open, lower your body by bending at the elbow until you create a 90 degree angle with your arms. Make sure that your shoulders, elbows, and wrists remain in line with one another at all times.

Step 3: Push through your heel of your hand and extend your arms to return to starting position. Avoid using your legs to help you, and try to always stay in an upright position.


Plank
Planks are super easy to perform incorrectly, especially if you are a beginner. One of the most common mistakes is letting your hips drop, which can place additional pressure on your lower back and decreases the amount of work done by your core and glutes. On the other end of this spectrum is letting your hips come up too high. If you look at yourself in the mirror and you look like a mountain peak then you’re probably doing it wrong!

So how do I perform a plank correctly?

Step 1: Start by placing your forearms (wrist to elbow) firmly on the floor.

Extend both legs behind you, resting on the balls of your feet.

Brace your abdominals and maintain a straight back from head to toe, ensuring that your elbows are directly below your shoulders.

Hold this position for the specified amount of time.

I hope these tips have helped, girls! Remember having correct form is SUPER important. You should never sacrifice quality for quantity if you want to give yourself the best chance at becoming fitter and stronger and also avoid injury!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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