Basic exercises: correct technique and mistakes to avoid

Basic exercises are the cornerstones of any training programme, regardless of experience level. They are movements that involve multiple muscle groups, improve functional strength and lay the foundation for more complex exercises. Squats, flat bench, deadlifts, pull-ups and other compound exercises are essential not only for building muscle mass and strength, but also for improving balance, coordination and mobility.

However, their effectiveness depends on correct execution. Incorrect technique not only reduces the benefits of training, but can also significantly increase the risk of injury. Poorly executed movements, incorrect posture and poorly managed loads are among the main mistakes that compromise progress.

In this guide, we will delve into the correct technique for performing some of the most common core exercises, and also identify frequent mistakes to avoid. Whether you are a beginner looking for advice or an experienced athlete wanting to perfect your training, this article will provide you with useful tips to optimise your performance and train safely.

1. Squat

Correct technique:

• Place your feet shoulder-width apart, with your toes pointing slightly outwards.
• Keep your back straight and your chest out throughout the movement.
• Descend by bending your knees until your thighs are parallel to the floor, keeping your heels firmly on the ground.
• Return to the starting position by pushing with your heels.
  
  ➤ Tip: Before starting, make sure you do a proper warm-up to improve joint mobility and reduce the risk of injury.

Mistakes to avoid:

• Bending your back.
• Lifting your heels off the floor.
• Descending too fast without control.
  
  
  
  
  

2. Flat bench

Correct technique:

• Lie down on the bench with your feet firmly on the ground and your back slightly arched.
• Hold the barbell with a grip slightly wider than shoulder width.
• Lower the barbell slowly to your chest, then push it up until your arms are fully extended.
  
  ➤ Tip: Make sure you choose a flat bench sturdy and of good quality, stable and suitable for your height, to ensure safety and comfort during the exercise.

Mistakes to avoid:

• Lifting the feet off the ground.
• Bouncing the barbell on the chest.
• Not controlling the downward movement.
  
  
  
  
  

3. Deadlift

Correct technique:

• Place your feet shoulder-width apart and grip the barbell with a mixed or prone grip.
• Keep your back straight and chest out, bending your knees to grip the barbell.
• Lift the barbell by pushing with your hips and legs, keeping the barbell close to your body.
• Return to the starting position while controlling the downward movement.

Mistakes to avoid:

• Rounding the back.
• Lift the barbell too far from the body.
• Use only your back to lift the load.
  
  
  
  
  

4. Lunges

Correct technique:

• Step forward while keeping your torso erect.
• Bend until you form a 90° angle with both knees, keeping your front knee over your foot.
• Push with your front leg to return to the starting position and repeat with the other leg.

Mistakes to avoid:

• Dropping the back knee too quickly to the ground.
• Losing yourbalance by shifting your weight only onto your toe.
• Not keeping the torso straight.
  
  
  
  
  

5. Military Press

Correct technique:

• Hold the barbell with a shoulder-width grip and lift it up to chest height.
• Push the barbellupwards until your arms are fully extended, keeping your upper body stable.
• Bring the barbell back to the starting position in a controlled movement.
  
  ➤ Tip: Before you start, make sure you choose a barbell appropriate for your needs in terms of weight, size and type, to ensure an effective and safe workout.

Mistakes to avoid:

• Excessivelyarching the back.
• Not stabilising the core during the movement.
• Using momentum to push the weight.
  
  
  
  
  

6. Dumbbell rower

Correct technique:

• Place one knee and one hand on a bench, keeping your back straight.
• Grasp a dumbbell with the other hand and pull it towards your torso, keeping your elbow close to your body.
• Return to the starting position in a controlled movement.
  
  ➤ Tip: Before starting, make sure the bench is stable and placed on a non-slip surface to ensure safety during the exercise.

Mistakes to avoid:

• Rounding the back during execution.
• Lifting the dumbbell with a momentum.
• Do not maintain the elbow close to the body.
  
  
  
  
  

7. Plank

Correct technique:

• Position yourself on the floor with your elbows directly under your shoulders and legs outstretched.
• Keep your body in a straight line from head to toe, activating your core.
• Hold the position for the set time without sagging with your pelvis.
  
  ➤ Tip: To improve the effectiveness of the exercise, make sure you squeeze your buttocks and keep your shoulder blades slightly retracted to stabilise your upper body.

Mistakes to avoid:

• Arching the back or raising the pelvis too high.
• Not involving the core muscles.
• Placing too much weight on the elbows.
  
  
  
  
  

8. Pull-Up

Correct technique:

• Grasp the bar with a grip slightly wider than shoulder width, palms facing forward.
• Pull your bodyupwards until your chin is above the bar.
• Slowly descend until your arms are fully extended.
  
  ➤ Tip: If you are a beginner or are struggling to complete the movement, use a elastic band resistance band or an assistance to facilitate the exercise and gradually improve strength.

Mistakes to avoid:

1. Slouching the body to help with the ascent.
2. Not completing the movement downhill.
3. Using too narrow or too wide a grip.
   
   

Basic Exercises: Correct Technique and Mistakes to Avoid

Basic exercises are the cornerstones of any training programme, regardless of experience level. They are movements that involve several muscle groups, improve functional strength and lay the foundation for more complex exercises. Squats, flat bench, deadlifts, pull-ups and other compound exercises are essential not only for building muscle mass and strength, but also for improving balance, coordination and mobility.

However, their effectiveness depends on correct execution. Incorrect technique not only reduces the benefits of training, but can also significantly increase the risk of injury. Poorly executed movements, incorrect posture and poorly managed loads are among the main mistakes that compromise progress.

Furthermore, it is important to consider other fundamental aspects of training that are often overlooked:

1. Exaggerating with intensity

The body needs time to recover energy and regenerate. Adequate rest is essential to improve performance and prevent overtraining.
Remember: the more you train, the more your body needs recovery periods.

2. Selective overwork

Do you always perform the same types of exercises? This approach can lead you to risk injury due to repetitive movements and muscular imbalances. It is important to balance the work on the different muscle groups and vary the exercises to keep the body in balance and prevent injuries.

3. Lack of variety

The body derives many benefits from targeted and constant activity, but if your main goal is weight loss or general fitness improvement, you must include variety in your programme. Change not only the exercises, but also the duration, intensity and frequency to continuously stimulate the body for optimal results.

4. Discontinuity

Training occasionally is better than not doing it at all, but it does not bring the same benefits as a constant programme. Regularity is essential to achieve lasting results. Establish a realistic programme and stick to it over time to get the most out of your efforts.

In this guide, we will delve into the correct technique for performing some of the most common core exercises, while also identifying frequent mistakes to avoid. Whether you are a beginner looking for advice or an experienced athlete wanting to perfect your training, you will find useful tips to optimise your performance and train safely.

Conclusion

Basic exercises are more than just movements: they are at the heart of effective training, providing a solid foundation for building strength, endurance and mobility. Executing them correctly is crucial not only to maximising results, but also to preventing injury and keeping the body healthy in the long term.

Taking the time to master the technique, even with light loads, is a valuable investment in your fitness journey. The quality of the movement should always take precedence over the amount of weight lifted or the number of repetitions.

Remember: slow and controlled execution is often more effective than quick and inaccurate movements.

In addition to technique, pay attention to physical and mental preparation: warm up properly before you start, listen to your body during training, and don't underestimate the importance of a defatigue and stretching phase at the end of the session.

Finally, if you are a beginner or want to perfect your approach, don't hesitate to ask for support from a qualified trainer. Receiving immediate corrections and personalised advice can make all the difference in your progress and confidence.

Whether you are working on improving your overall strength, building muscle or simply keeping active, mastering the basic exercises will pave the way towards more ambitious goals.
Never stop perfecting yourself: every workout is a step towards a better and stronger version of yourself!