For better or worse, the closure of gyms and fitness centres as a result of the latest lockdowns has unsurprisingly lead to most Aussies giving home workouts a go.
For gym buffs whose workout schedule, until recently, consisted exclusively of group fitness classes, the realm of solo home exercising may be a little daunting — particularly where technique is concerned.
But for those of us just jumping on the iso-workout bandwagon, there are two moves we should be particularly wary of, according to National Group Fitness Manager at Goodlife Health Clubs Luke Marino: squats and planks.
In many ways these common exercises are perfect for an at-home workout — after all, both can be done without any equipment, and in a confined space. However, when not performed correctly, injury isn’t just a possibility, but very likely.
To show just how wrong things can go, Luke shared with 9Honey Coach the four pressure points to watch out for, where squats and planks are concerned. Watch him demonstrate in the footage above, and continue reading for his tips.
Most common mistakes: Knees tracking too far inwards towards each other, putting pressure on your knees and lower back. Also, knees extending over the front of your toes.
How to fix it: Keep your feet at a comfortable shoulder-distance apart, with your feet facing straight ahead, and focus on tracking your knees directly over your toes.
Make sure you bend your knees with your first movement so your rear moves backwards and down (as if sitting on a chair). Keep your back straight throughout the entire movement.
Your knees should generally only go to 90-degrees (for beginners), and once you get some strength and range of motion in the knee and hip joints, you may then squat a little lower, which will increase the strength of your legs and glutes.
Most common mistakes: Dipping your hips too low, causing pain in the lower back, and dropping down through your shoulders.
How to fix it: In a correct plank position, your shoulders, hips and knees should create a straight/neutral spine position, with your weight mainly sitting through your elbows, forearms and feet.
Try to brace your core tightly by drawing your belly button up towards your spine, and keep your back straight as if you have a glass of water balancing in the middle of your back.
Luke Marino is the National Group Fitness Manager at Goodlife Health Clubs. Visit Goodlife at Home for more online home workouts, recipes, fitness tips and expert Q&As.