4 Common Exercises You Might Be Doing Incorrectly

Certain exercises are intended to target specific body parts, but performing them incorrectly can render them ineffective. Learn how to execute them properly to maximize their benefits.

4 Exercises that you are Doing Wrong
4 Exercises that you are Doing Wrong

Regular exercise is vital for maintaining a healthy lifestyle. Those who dedicate about half an hour to workout and exercise routines are actively striving to preserve their well-being. Engaging in exercise promotes overall good health by enhancing stamina, slowing down the aging process, boosting the immune system, and offering numerous other benefits.

4 Exercises that you are Doing Wrong

Nevertheless, there are certain exercises that people commonly perform incorrectly, thus diminishing their effectiveness. Despite being designed to target specific body parts, when executed improperly, these exercises can become futile. Below are five exercises often done incorrectly:


Squats are often misunderstood and commonly performed incorrectly, yet they are incredibly beneficial for improving posture and building leg muscles, including the quadriceps, calves, and hamstrings. When executed improperly, however, squats can lead to injuries.

To perform squats correctly, start by standing straight with your feet slightly wider than hip-width apart and toes pointed slightly outward. Keep your head aligned and gaze straight ahead at a fixed point throughout the exercise, avoiding tilting your head up or down.

As you inhale, push your buttocks back and lower yourself into a sitting position, ensuring that your hips descend parallel to your calves. Maintain a straight back and extend your arms straight ahead for balance. Avoid arching or rounding your back.

Exhale as you push through your heels to return to a standing position, and repeat the squatting motion while maintaining proper form. By following these guidelines, you can perform squats safely and effectively to reap their full benefits.


The plank may seem like a straightforward exercise, but it’s often performed incorrectly. One common mistake is lifting the buttocks upward, which compromises the effectiveness of the exercise. To maintain proper form, ensure that your back remains straight throughout the plank.

Avoid arching or sagging your back; instead, keep it neutral, neither lifting upward nor dipping downward toward the floor. By maintaining a straight back, you can maximize the benefits of the plank exercise and effectively engage your core muscles.


Although push-ups are a well-known exercise, many individuals are unaware of the correct technique. One common mistake is placing the hands too wide apart, which can compromise proper form and effectiveness. Instead, the hands should be positioned directly below the shoulders, not wider than them, to ensure optimal engagement of the chest, shoulders, and triceps muscles.

Stretches for hurdlers

Incorrectly performing these stretches can lead to serious muscle injuries. Many individuals mistakenly bend the knee slightly upward, whereas the leg should be fully extended and maintained in that position while reaching out to touch the toe.