What people don’t tell you about PLANK/PUSH UP/SQUAT

Correct Exercise Technique

Correct technique is crucial to ensuring the correct muscles are recruited during specific exercises. Poor technique leads to increased risk of injuries.

Correct Squat Technique:

• Straight back
• Knees behind the toes
• Stick the bottom out
• Keep heels on the ground

Common mistakes performing squats:

• Not sticking the bottom out far enough
• Arching the lower back
• Slouching the upper back
• Knees going over the toes
• Heels coming off the ground
• Weight on the toes rather than the heels

Correct push-up technique:

• The head, back and bottom are aligned to form a straight line
• When going down towards the ground, the chest should move forwards so that it lies in front of the shoulders
• The shoulder blades should be stabilised before descending so that they don’t stick out relative to the upper back

Common mistakes performing push-ups:

• Arching the lower back
• Dropping the head down towards the ground
• Shoulder blades sticking out
• Chest going straight towards the ground rather than moving forward as the body descends

Correct plank technique:

• Head, back and glutes should be aligned to form a horizontal line
• Glutes and core should be engaged
• Shoulder blades should be in line with the upper back

Common mistakes performing planks:

• Arching the lower back
• Head/neck drop down towards the ground
• Shoulder blades sticking out

At Capital Physiotherapy, our physiotherapists can create a personalised workout program just for you. Capital Physiotherapy will tailor to individual needs and wants. We will make sure that the program is challenging yet safe to do.