Part 3 | Workout Mistakes & How to Correct Them

Friday, May 1 2020 2:10 PM
By Ellen Healy

The past few days, we've been discussing common workout mistakes. Find Part 1 and Part 2 of this series below:

Common Mistakes We Make While Working Out | Part 1
Common Mistakes We Make While Working Out | Part 2

Today, we give you part three of the series, ending with the same message that we've had all along: be aware of the mistakes you could be making and stay safe while you reach your fitness goals.

Workout Mistakes You May be Making – Part 3


Overhead Press

One of the best strength-building exercises is the dumbbell overhead press. If you are arching your spine backward during the move, you risk injuring your back by putting unnecessary strain on your shoulder and spine! Maintain good posture as you push the weights up, and be sure to have a slight bend in your knees.  


Planks are a core crusher! They're great, but if you're doing them wrong, you could hurt yourself, and you could miss out on that six-pack you've always wanted. There are two big mistakes that people often make during planks: 1. Their hips are too low to the floor, and/or 2. Their booty is too high. The best way to keep track of your form is to planks in front of a mirror.

Lunges and Squats

The most common mistake with lunges or squats is keeping your knees too far forward, creating a lot of pressure on them. Wanting to correct that? Don't let your knees go past your toes! Lunges and squats call for activation in the glutes. So, be sure to keep your glutes engaged to get the best result.


A lot of people see pull-ups as more of an arm workout, but it's so much more! It strengthens your back, chest, arms, and abs. When doing a pull-up, don't lift or swing your legs. Keep your core tight and engage that strong back, as you pull your weight up.

Donkey Kicks

If you're doing it right, donkey kicks will fire up your glutes and legs every time. Like many of the other exercises we've been talking about, make sure you're not overarching your back and try to keep your lower back in a neutral position. Keep the foot that is up parallel to your lower leg, and make sure your foot doesn't turn inward or outward.


If you want to get swole, make sure you're staying safe! After all, workout mistakes can lead to a significant injury, which means less gym time, which means a loss in gains. Hold fast to these suggestions and feel good about staying safe while reaching your fitness goals. 



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