Fitness

Right & Wrong: Most Common Bodyweight Exercise Mistakes

You’d think that really advanced exercises are more dangerous for your muscles & joints… but actually they aren’t. Common bodyweight exercises, the ones you can do quickly and easily for many reps, are usually the ones that end up causing you pain.

Avoid these common bodyweight exercise mistakes to prevent overuse injuries and increase activation of targeted muscles.

Most common bodyweight exercise mistakes:

1. Plank

Plank mistake #1

  • Wrong: Hips too high
  • Right: Keep hips in line with shoulders and heels

plank mistake1 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Plank mistake #2

  • Wrong: Hips too low
  • Right: Keep hips in line with shoulders and heels

plank mistake2 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

3. Bridge

Bridge mistake #1

  • Wrong: Overarching your back
  • Right: Start lifting from your hips and go up until your body forms a straight line

bridge mistake1 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Bridge mistake #2

  • Wrong: Uneven foot pressure
  • Right: Distribute the pressure evenly. Push from your heels, not the edge of your foot or your toes (unless you aim to activate your calf muscles more).

bride mistake2 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

4. Squat

Squat mistake #1

  • Wrong: Knees caving in
  • Right: Keep knees in line with your toes or slightly pushed out

squat mistake1 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Squat mistake #2

  • Wrong: Bending the knees first
  • Right: Initiate the squat by pushing your hips back

squat mistake2 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Check out other common Squat mistakes or try these 6 Squat variations.

5. Push-up

6. Triceps Dip

Dip mistake #1

  • Wrong: Flaring elbows
  • Right: Try to keep elbows in line with your shoulders and your shoulder blades together

dips mistake1 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Dip mistake #2

  • Wrong: Back collapsing, shoulders going forward
  • Right: Keep your chest “open”: shoulders back and your shoulder blades together

dips mistake2 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

7. Lunge

Lunge mistake #1

  • Wrong: Front knee too far forward
  • Right: Try to keep your front knee over your toes

lunge mistake1 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Lunge mistake #2

  • Wrong: Excessive forward lean in upper body
  • Right: Look straight ahead and try to keep your chest up

lunge mistake2 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Master the basics and you’ll be ready for these 10 Lunge variations!

8. Side Lunge

9. Donkey Kick

Donkey Kick mistake #1

  • Wrong: Overarching the back
  • Right: Try to keep your lower back in a neutral position

donkey kicks mistake1 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Donkey Kick mistake #2

  • Wrong: Foot turns inward or outward
  • Right: Keep your foot parallel to your lower leg, even if you move your thigh to the side

donkey kicks mistake2 - Right & Wrong: Most Common Bodyweight Exercise Mistakes

Important:

Be patient. Don’t expect to get it right the first time! Look at yourself in the mirror, take a video, practice, and explore the movement. Don’t get discouraged by all these mistakes. It’s easy to “remember” the right form once you feel how your muscles are more effectively activated.

For a balanced home bodyweight workout program check out the 12-week training plan from the adidas Training appExercise videos demonstrating proper form are included in all workouts.

banners bottom app results - Right & Wrong: Most Common Bodyweight Exercise Mistakes

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