You're probably doing these 10 exercises wrong – here's how to fix them
- Rob Kemp
Published: October 30, 2026 at 12:08 PM
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How to ensure you're getting the most out of your workout
You might be exercising regularly, hitting your step count and faithfully following your gym programme, but are you actually getting the most from your workouts? According to fitness professionals, there's a good chance you could be making some surprisingly common mistakes.
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From squats and push-ups to hip thrusts and even just walking on a treadmill, even experienced gym-goers make mistakes that undermine their results. We asked leading fitness trainers – Michael Baah, Emma Kershaw and Beth Finnie – to reveal the most common errors they encounter, explain why they matter and share the simple adjustments that can make your workouts safer, smarter and more effective so that you can get your technique, training and results back on track.
Meet the experts
Michael Baah: Fitness trainer specialising in practical exercise technique, training progression and common gym mistakes. @michaelbaah Emma Kershaw: Senior personal trainer and gym manager at Ultimate Performance, specialising in resistance training, technique and sustainable fitness progress. ultimateperformance.com Beth Finnie: Les Mills trainer assessor and presenter, and weightlifting coach, with experience coaching strength training and group exercise. @bethffitness
10 exercises you're probably doing wrong – and how to fix them
Bulgarian split squats: you're losing your balance
The Bulgarian split squat is excellent for developing single-leg strength, but it's also one of the most technically demanding lower-body exercises. "This squat is probably the exercise I see done badly most often," says Emma Kershaw, senior personal trainer and gym manager at Ultimate Performance.
“People often adopt a stance that's too long or short, allow their front knee to wobble inward or bounce out of the bottom position.” These mistakes reduce muscular control and can irritate the knees or hips over time.
The fix: Master a standard split squat with both feet on the floor before elevating your rear foot. Lower yourself under control until your back knee lightly touches the floor, without resting your weight on it. Once you can pause comfortably at the bottom and maintain balance, progress to the Bulgarian variation.
Hip thrusts: you're arching your back
Hip thrusts are popular for strengthening the glutes, but poor positioning can shift the effort elsewhere.
"People lower the bar too far at the bottom and don't come up high enough at the top, which takes work away from the glutes," explains Kershaw. "Many also arch their lower back to fake the lockout, which can leave it feeling achy."
The fix: At the top, aim for your hips to align with your knees and shoulders, with your shins approximately vertical, ribs down and chin slightly tucked. Avoid extending through your lower back to push higher. Lower only as far as you can while maintaining control and glute tension. If you can't hold the top position for a second, Kershaw suggests reducing the weight.
Lateral raises: you're swinging the dumbbells
Lateral raises target the shoulder muscles, particularly the lateral deltoids, but they're frequently undermined by excessive weight.
"People swing the dumbbells, let them rest against their sides between reps and heave them up using their traps," says Kershaw. Rather than challenging the shoulders, the movement becomes an exercise in generating momentum.
The fix: Choose lighter dumbbells, maintain a small gap between your arms and torso at the bottom, and raise your arms to approximately shoulder height. Take three seconds to lower the weights, keeping the movement controlled. Don't be surprised if your usual weights suddenly feel considerably heavier.
Romanian deadlifts: you're bending your back instead of hinging
The Romanian deadlift (RDL) is designed to strengthen the hamstrings, glutes and posterior chain. But Beth Finnie, Les Mills trainer assessor and presenter, and weightlifting coach, regularly sees people struggling with their posture.
“The most common problem is confusing a hip hinge with simply bending forwards, allowing the spine to round excessively rather than moving primarily through the hips,” says Finnie.
The fix: Maintain a comfortable, controlled spinal position, soften your knees and push your hips backwards as the weight travels close to your legs. Stop when you reach the limit of your controlled hip movement, then drive through your feet to stand tall.
Finnie emphasises learning to recognise your own neutral spine – the natural position you can maintain while engaging your trunk muscles.
Squats: you're loading too much weight
The squat might be a gym staple, but it's another exercise Finnie frequently sees performed incorrectly, particularly when people prioritise weight over technique.
“Common errors include poor bar positioning, reduced depth and losing control of the torso,” she says. “For back squats, Finnie recommends positioning the bar on the "meaty part of the back", rather than directly against the neck. The precise position depends on your squat variation and anatomy.
The fix: Choose a load that allows a comfortable, controlled range of motion, keeping your feet planted and knees tracking broadly in line with your toes. Finnie identifies three warning signs that it's time to reduce the weight: pain, a significant reduction in movement range or an inability to maintain the prescribed tempo during a class.
Push-ups: your hips are sagging
Push-ups look straightforward, but maintaining correct alignment from head to heel requires considerable core strength. Finnie frequently encounters two mistakes: elbows flaring excessively outwards and hips dipping towards the floor. “Both can make the exercise harder to control and place unnecessary strain on the shoulders or lower back.”
The fix: Brace your abdomen and glutes to maintain a relatively straight line through your body. Position your hands around shoulder-width apart and allow your elbows to travel backwards at approximately 45 degrees rather than flaring directly sideways.
If your hips sag or your shoulders become uncomfortable, elevate your hands onto a stable bench or platform to make the movement more manageable.
Kettlebell swings: you're squatting instead of hinging
The kettlebell swing is a powerful full-body movement, but Michael Baah (Men’s Fitness Personal Trainer of the Year) identifies two particularly common mistakes: turning it into a squat and leaning backwards at the top. “Neither allows the hips to generate force as efficiently as intended.”
The fix: Think of the swing as an explosive hip hinge rather than a squat with a kettlebell attached. Push your hips backwards, maintain a braced torso and drive your hips forwards to propel the bell.
Finish standing tall, with your glutes engaged, rather than leaning backwards and extending through your lower back. Your arms guide the kettlebell; your hips provide the power.
Incline treadmill walking: you're hanging onto the rails
Increasing the treadmill's gradient can make walking more demanding without necessarily requiring a faster pace. But Baah frequently sees people gripping the handrails to cope with an incline that's beyond their current ability.
“Supporting your bodyweight through your arms reduces the challenge for your legs and changes the demands of the workout.”
The fix: Lower the gradient until you can walk naturally, maintaining an upright posture and comfortable stride. Use the rails briefly when necessary for balance or safety, rather than continuously leaning on them to support your weight.
Cardio workouts: you're going flat out every time
More effort doesn't automatically mean better results. Baah warns that treating every session as an all-out challenge can leave you fatigued and struggling to progress. “Hard workouts are useful, but your body also needs opportunities to recover and adapt.”
The fix: Alternate demanding sessions with easier exercise, such as comfortable cycling, swimming or brisk walking. You should be able to hold a conversation during most easy aerobic sessions. Build in rest days where appropriate, particularly after unusually intense or unfamiliar workouts.
Your routine: you're doing cardio and nothing else
Cardiovascular exercise supports heart health, endurance and general fitness. However, Michael Baah warns that relying exclusively on cardio can mean neglecting muscular strength. “You might improve your stamina without developing the strength needed for lifting, carrying and other everyday activities.”
The fix: Incorporate resistance training alongside aerobic activity. For general health, UK guidelines recommend muscle-strengthening activities on at least two days each week, working the major muscle groups. That could mean gym weights, resistance bands or bodyweight exercises. You don't need an elaborate programme to start benefiting.
The golden rule: control beats heavier weights
Across all three trainers' advice, one message emerges: better exercise technique generally starts with slowing down and choosing an appropriate challenge.
"Pause at both ends of each rep and take three seconds on the lowering phase," advises Kershaw. "If you can't keep the same range of motion and clean form until the last couple of reps, reduce the weight and build back up from there."
For anyone returning after a lengthy break, the same principle applies. Don't immediately reach for the weights you lifted six months ago. Start lighter, perform fewer sets and allow yourself several weeks to rebuild confidence and strength.
"Going twice a week consistently will always beat going five times in one week," says Kershaw.
Some temporary muscle soreness after unfamiliar exercise is normal, but sharp pain or persistent discomfort shouldn't be ignored.
Ultimately, the most productive workout isn't necessarily the one involving the heaviest weights, the highest calorie count or the greatest exhaustion. It's the one you can perform well, recover from and repeat consistently.
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Rob Kemp
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