Are You Making These Common Form Mistakes?

When it comes to pain and movement issues, one of the biggest culprits is poor form, not in a “you’re doing it wrong” kind of way, but more in a “your body’s just finding the easiest way to get it done” kind of way.

And the easiest way… isn’t always the best way.

So let’s break down some of the most common mistakes people make in the gym, at home, or even just walking around, and how to spot them in yourself.

1. Letting your knees collapse inward

Whether it’s in a squat, lunge, or even climbing stairs, watch your knees.

When they collapse inwards (called valgus), it usually means your glutes and hips aren’t supporting you, and your knees are taking the hit.

🔁 Fix it: Focus on driving your knees slightly outward and keeping your weight through your heels and midfoot.

2. Overarching your lower back

If you feel exercises like planks or overhead presses in your lower back instead of your core, chances are you’re overextending through your spine.

🔁 Fix it: Think “ribs down, hips level” and lightly brace your core like someone’s about to poke you in the belly.

3. Not engaging your glutes

Your glutes are meant to be a prime mover in squats, lunges, deadlifts, walking, running—you name it. But for many of us, they’re underactive because of too much sitting and too little intentional activation.

🔁 Fix it: Before big movements, do a glute primer like bridges or band walks. Then focus on “squeezing” from the glutes throughout the movement.

4. Rushing through reps

We’ve all done it—flying through an exercise just to get it over with. But when you rush, you miss the chance to build proper control and connection.

🔁 Fix it: Slow down. Feel every part of the movement. Quality beats quantity, every time.

This week’s mission

Start watching your own movement like a coach would.

Notice what feels “off,” and make small adjustments. You don’t need to be perfect, you just need to be intentional.

Movement is a skill. And the more you practise it well, the more pain-free progress you’ll make.

Joining our 'Pain Free Project' couldn't be easier, just drop us an e-mail today, angela@wearesimplyhuman.co.uk