8 Popular Exercises That Even Fitness Experts Get Wrong

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6Lunges

Lunges are another lower body exercise which targets the glutes, quads and other leg muscles in the same as the deadlifts, and squats. But, since these involve a complex set of movements, means that you are bound to make some exercising mistakes at first.

Common mistakes:

  • Bending the knee beyond the toe line leads to uneven distribution of the load and engages more of the front part of the thigh. It also prevents the muscles in the buttocks from working.
  • Leaning forward too much unnecessarily adds more load to the supporting leg and ruins your balance.
Wrong pose for Lunges

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The correct technique:

  • Take a big step forward and transfer your body weight to the front leg, but keep your body straight.
  • Lower down until the thigh of your supporting leg is parallel to the floor. Both legs should be in a 90° angle between the lower leg and the thigh.
  • Don’t bend your knee beyond your toe and return back to the starting position by pushing yourself back up with the support of your heel.
The correct technique for lunges

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7Side lunges

Side lunges are perfect for engaging the inner thigh muscles. It may be simple to execute, but if executed improperly it can only lead to adverse effects on the knees and spine. Moreover, the overall effectiveness of the exercise will be reduced.

Common mistakes:

  • Not touching the floor with the foot of your extended leg while keeping the toes of the other leg directed outward.
  • Shifting the knee of the supporting leg to the side.
  • Leaning too forward with your back.
Side lunges mistakes

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The correct technique:

  • Pull the pelvis back while taking a step to the side. Make sure that the thigh of the supporting leg is almost parallel to the floor.
  • Keep both feet planted on the floor with your toes facing forward and your back straight.
  • Keep the knee of the supporting leg above the foot with your lower leg perpendicular to the floor.
Correct technique for side lunges

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8Plank

The plank is a basic exercise which engages almost every muscle group in the body. However, performing this exercise correctly is really challenging. As such you are bound to make some exercising mistakes with this, which can cause problems with your spine.

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Common mistakes:

  • Raising the pelvis too high leads to improper distribution of bodyweight thereby exerting more pressure on your shoulders which causes neck pain.
  • The engagement of the ab muscles is reduced when you deflect your lower back. This could harm the knees and result in pain in the lumbar area.
  • Improper head positioning can cause cervical ostechondrosis.
Wrong pose for Plank

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The correct technique:

  • Keep your elbows placed directly under your shoulder joints. Look down and relax your neck.
  • Make sure your legs are straight and engage your gluteal muscles.
  • Keep your back straight and tighten your abs to make your hips form a straight line with your shoulder and heels.
The correct technique for plank

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