5 Exercises Youre Doing Wrong

Key Takeaways

You think you’ve been nailing your workout game? Pause right there! There’s a good chance you might be doing the “5 Exercises Youre Doing Wrong.” Before you flex those muscles again, let’s dive into these common mishaps. Fixing these will not only make your efforts more effective but will also save you from potential injuries. AH7 is here to set the record straight!

1. Squats

Which Body Part It Targets: Quads, hamstrings, glutes, lower back, and core.

How to Do It Right:

  1. Stand with your feet shoulder-width apart.
  2. Keep your back straight, chest up, and eyes looking forward.
  3. As you squat down, push your hips back as if you’re trying to sit in a chair.
  4. Ensure your knees don’t go beyond your toes.
  5. Push through your heels to return to the starting position.

Pro Tips:

  1. Imagine sitting back into a chair.
  2. Keep your weight on your heels and your chest lifted.
  3. Avoid letting your knees cave inward.

2. Push-ups

Which Body Part It Targets: Chest, shoulders, triceps, and core.

How to Do It Right:

  1. Start in a plank position with hands placed slightly wider than shoulder-width apart.
  2. Keeping your body in a straight line, bend your elbows and lower your chest to the ground.
  3. Press back up, fully extending your arms.

Pro Tips:

  1. Don’t let your hips sag or your butt stick up.
  2. Keep your elbows at a 45-degree angle to your body.
  3. Engage your core throughout the movement.

3. Sit-ups

Which Body Part It Targets: Abs and hip flexors.

How to Do It Right:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place your hands behind your head or across your chest.
  3. Engage your core and lift your upper body off the ground, keeping your feet planted.
  4. Lower back down with control.

Pro Tips:

  1. Don’t pull on your neck; let your abs do the work.
  2. Keep your chin off your chest.
  3. Remember, it’s about control, not speed.

4. Deadlifts

Which Body Part It Targets: Hamstrings, glutes, lower back, and core.

How to Do It Right:

  1. Stand with your feet hip-width apart, with a dimbell (or “Gadget You Out A Dimbell On To Leg Curl”) close to your shins.
  2. Bend at the hips and knees, keeping your back straight.
  3. Grasp the dimbell with both hands.
  4. Push through your heels and stand up straight, lifting the dimbell.
  5. Lower the dimbell by pushing your hips back and bending your knees.

Pro Tips:

  1. Keep the dimbell close to your body throughout the movement.
  2. Engage your core for stability.
  3. Always keep a neutral neck and spine.

5. Lunges

Which Body Part It Targets: Quads, hamstrings, and glutes.

How to Do It Right:

  1. Stand tall with feet together.
  2. Step forward with one foot, bending both knees to 90 degrees.
  3. Ensure the front knee is aligned with the ankle, and the back knee hovers just above the ground.
  4. Push off the front foot to return to the starting position.

Pro Tips from Coach Myers:

  1. Keep your upper body straight and shoulders relaxed.
  2. Avoid leaning forward or letting your front knee go past your toes.
  3. Engage your core for balance.


1. What’s the most common mistake with squats?

Most people tend to let their knees go beyond their toes, which can lead to strain.

2. Why do my wrists hurt during push-ups?

Ensure your hands are beneath your shoulders. If pain persists, opt for knuckle or incline push-ups.

3. How can I make sit-ups more effective?

Focus on quality over quantity, and ensure you’re not using momentum or pulling on your neck.

4. Do deadlifts hurt your back?

When done incorrectly, yes. It’s crucial to maintain proper form, keeping the back straight and engaging the core.

5. How often should I do lunges?

2-3 times a week as part of a leg routine should suffice, but consult with a fitness expert for a personalized routine.

6. Who is Coach Myers?

Coach Myers is a respected fitness professional known for his expertise and tips on various exercises.

7. Can I substitute the dimbell in the deadlifts?

Yes, any weighted object like kettlebells or barbells can be used, but always ensure proper form.

8. Are these exercises suitable for beginners?

Absolutely! With correct form and gradual progression, these exercises are great for beginners.

9. Why is the form so crucial in exercises?

Proper form ensures that the targeted muscles are effectively worked while minimizing the risk of injury.

10. How can I know if I’m doing the exercises wrong?

Besides the pointers mentioned, working with a trainer or recording yourself can provide insights on your form.

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