8 Workout Mistakes That Can Be Dangerous for Your Health

Apr 16, 2018 by apost team

We all aspire to live a healthy life that has a regular exercise schedule. Apart from working out to lose weight, tone our body and become fit, we need to make sure that we don't do the basic exercise wrong. It's equally important to train in the gym or at home correctly otherwise you might hurt yourself, ruining your health.

These ten techniques and recommendations can help you avoid the common workout mistakes.

1. Alternating side lunges

This exercise works the inner and outer thighs, strengthen and tone legs, quads, hamstrings, and glutes, making the side lunge a very complete lower body exercise.

Wrong: If you bend your knees at an acute angle and lean too far forward, you load your spine and knees.


1. Don’t raise your pelvis and keep your back flat.

2. It's important to bend your knee at approximately 90° while squatting.


2. Plank

Nothing works your core like a plank. It also helps to develop proper posture, works your glutes and hamstrings, and improves overall balance.

Wrong: The exercise is not effective at all if your back is not straight.


1. Make sure to hold your body in a straight line, extending from the top of your head down to your heels,

2. Don't bend your neck.

3. Keep your arms at a right angle.

3. Hip bridge

This exercise engages your abs but is also beneficial for your butt, hips, and lower back.

Wrong: If you arch your back as shown in the picture, you put pressure on your lower back instead of your buttocks.


1. Form a right angle to the floor by bending your knees.

2. Raise your pelvis up, and ensure that your body forms a straight line from between your shoulders and knees.

3. Squeeze your butt as much as you can and contract your abdominal muscles.

4. Stepping on a platform

This is a good workout for your lower body, upper body and also benefits the cardiovascular system.

Wrong: If you stand too far from the platform, the load is more on your knees instead of your leg muscles.


1. Straighten your back and make sure your knee is in line with your foot.

2. Squeeze your shoulder blades together.

3. Slightly arch your back, and stand closer to the workout bench or platform.

5. Standing calf raise

Adding calf raise exercise to your workout routine will help in building calf muscles. It also improves ankle stability and balance.

Wrong: Your feet must be in line with your shoulders. Don't put your feet halfway or almost entirely on the platform.


1. Stand with 1/3 of your feet on the platform.

2. Align your feet with your shoulders.

3. Lift your heels as high as possible. Hold for 5 seconds.

4. Lower your heels until they’re below the platform.

6. Dumbbell Lunges

This lower-body exercise improves full-body strength, stability, and balance altogether. You can replace the dumbbell with any other weight at home.

Wrong: If your knee is twisted sideways, the workout is ineffective and painful.


1. Bend your knee at a right angle when stepping forward.

2. Make sure it's in line with your foot.

7. Back Squats

This exercise can help you improve both your upper and lower body strength. You can do it with or without weights.

Wrong: It's important to make sure that your knees don't go beyond your toes. If the barbell is on your neck, it is extremely painful and traumatic.


1. Make sure the weight is kept in line with the middle of your feet if you are using a barbell,  

2. Arch your back, and don’t lift your heels off the floor.

3. Check if and ensure that your thighs are parallel to the floor.

8. Squat with a dumbbell or a plate

It is a compound exercise that strengthens the lower body and activates the muscles in your core.

Wrong: If you round your shoulders forward, your back is rounded as well. Going too low on a squat puts unnecessary load on you.


1. Pull your shoulders back.

2. Keep your back straight, slightly arched in your lower back.

3. Squeeze your shoulder blades together.

4. While squatting, please make sure that your thighs are parallel to the floor

Do you think you'll try any of these exercises? Make sure you take your time making sure your form is perfect instead of trying to fit in as many reps as possible! Smart exercise is better exercise

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!