If your workout is proving ineffective and injuring you, it’s because you are doing it the wrong way. Here are 15 mistakes commonly made when working out that are bad for you.


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Just by joining a gym and working out isn’t going to help you stay fit. If you train or exercise the wrong way, it can be detrimental to your health and work against you. The most popular exercises which help you tone your body, lose weight, and be fit should always be done correctly. If an improper stance is adopted for either of these exercises, it could result in aches, sprains, and injuries. The fact that many people often exercise the wrong way isn’t uncommon which is why the help of a trainer is advisable when you join a gym. If you exercise at home, then the best way to ensure you are doing the right thing is to refer to sites that show you what to do and how to do it. On the other hand, you could simply refer to this article that will show you 15 common workout mistakes that could be dangerous for your health.

1Hip Bridge


Wrong: By arching your back when performing the hip bridge, Instead of your buttocks, you will end up placing extra load and tension on your lower back which can be bad for you.

The right way: You need to keep your knees bent to form a right angle with the floor. When your pelvis is raised, your body needs to form a straight line from the shoulders to the knees. In the right position, contract your abdominal muscles and squeeze your buttocks.

Hip Bridge

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2Alternating side lunges


Wrong: By leaning too far forward and bending your knees at an acute angle, you overload your knees and spine.

The right way: Your back should be flat and your pelvis should not be raised. Your knee should be bent to make an angle of 90 degrees when squatting.

Alternating side lunges

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Wrong: By not keeping your back straight when doing the plank, the exercise becomes ineffective.

The right way: From the top of your head and right down to your knees, your body should be in a straight line. Your arms should remain at 90 degree angles and your neck should not be bent.


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4Back squat


Wrong: When doing the squat you may tend to put your knees beyond your toes which is incorrect. Moreover, this mistake results in your back being rounded and by laying the barbell on your neck, the weight is shifted to your toes. This is dangerous for your neck and you may also fall.

The right way: The barbell weight should be in perfect line with the middle of your feet. Your back should be arched and your feet should be firmly on the floor without your heels being lifted off it. Your thighs should be parallel to the floor and you should not perform a deep squat at all.

Back squat

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5Grip the barbell correctly


Wrong: By placing the barbell on your neck and not gripping it properly, it may injure your neck. The exercise also becomes a traumatic one.

The right way: Your elbows need to be pulled back and your shoulder blades squeezed together. When your muscles contract, it should form the appearance of a shelf on which you should rest the barbell and as low as possible. Do this only if you can hold it steady.

Grip the barbell correctly

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