When you step into the gym, your goal is clear: build strength, enhance fitness, or simply improve your overall health. But what if the exercises you're relying on are less effective—or even harmful—because of poor form? Many gym-goers, from beginners to seasoned athletes, often make subtle yet impactful mistakes that hinder progress and invite injury. Below, we’ll break down eight common exercises that people frequently get wrong and offer simple corrections to ensure you maximize your workout benefits.

1. Lunges: Stop Turning It Into a Tightrope Walk
Common Mistake: Many people position their feet in a straight line when lunging, as if walking a tightrope. This narrow stance destabilizes your movement, making it harder to balance and increasing the risk of knee injury.

The Fix: Keep your feet about hip-width apart when stepping forward. Think of creating a “rectangle” shape with your legs at the bottom of the lunge, which allows for greater stability and reduces strain on your knees.

Also, avoid letting your knee slam into the ground—control is key to building muscle without causing injury.

2. Dips: Avoid Turning Your Shoulders Into a Hazard Zone
Common Mistake: When doing dips, especially on a bench, locking your hands behind your back places undue stress on your shoulders, risking injury. Additionally, many people don’t go deep enough into the dip or, conversely, dip too low, which can cause shoulder pain.

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