Get strong—and avoid injury—with these full-body moves. Plus, tips for doing them right
1. PUSH-UP
Start in a straight-arm plank position, hands slightly wider than shoulder- width apart. Bend elbows to a 45-degree angle and lower body down , keeping core engaged and spine neutral— you should be in one straight line from shoulders to heels. Push back up to the top of the plank.
Correct it: If you feel your shoulders or low back rounding (a common mistake for this move) , do a round of Cat-Cow yoga poses and find your neutral position. Hold that neutral spine while performing the row.
2. BENT-OVER ROW
Start standing with feet hip-width apart, holding a dumbbell in each hand. Hinge at the hips and maintain a neutral spine, keeping shoulders down away from your ears . Holding this position, bend elbows and pull weights to rib cage, keeping elbows close to sides. Straighten arms to lower weights back down.
Correct it: If you feel your shoulders or low back rounding (a common mistake for this move) , do a round of Cat-Cow yoga poses and find your neutral position. Hold that neutral spine while performing the row.
3. SQUAT
Start standing with feet slightly wider than hip-width apart and toes slightly turned out, holding a dumbbell at chest. Keeping chest up, send hips back and bend knees as if you’re sitting in a chair. Drive through feet to stand back up
Correct it: If your knees buckle inward, place a mini band around the thighs and practice the squat while pushing outward against the band. From the side view, check if your knees extend too far over your toes. If yes, sit your hips back more, sending weight to the heel to help maintain strong form
4. DEADLIFT
Start standing with feet hip- width apart and a slight bend in the knees, holding a dumbbell in each hand. Send hips back, maintaining a neutral spine and the slightly bent-knee position as you lower chest toward floor and dumbbells just below knees. Drive through feet and squeeze glutes to stand back up, shoulders over hips
Correct it: Don’t think of this exercise as a toe touch. To nail the hinge position, place your hands behind your head and focus on sending the hips back, squeezing the glutes to stand, and keeping the shoulders down and back
5. PLANK
Get in a plank position by placing forearms on the mat, elbows under shoulders, shoulders pulled down and back. Tuck hips under slightly and squeeze glutes, maintaining a neutral spine. Hold for 30 seconds.
Correct it: If hips are sinking or raising, drop your knees to the mat or place your hands on a bench, chair, or couch. Keep feet wide to help with stability.
6. SIDE LUNGE
Start standing with feet together and dumbbells on shoulders. Step right foot out to the side with knee and toe pointing forward, bending the knee and sending hips back, keeping weight in the heel, and left leg straight. Drive through right foot to stand back up. Repeat for 10 reps, then switch legs.
Correct it: Make sure to push your butt back into a hinge. To help master that position, eliminate the stepping in and out: Stand with feet wider than hips, then bend right knee and push hips down and back. Keep alternating sides
7. DEADLIFT
Start standing with feet together and holding dumbbells. Then put weight on left foot, and step right foot back . Lower chest toward floor as right leg lifts straight back behind you. Keep shoulders down, and maintain one straight line from shoulders to heels, with a slight bend in left knee. Drive through left foot to stand back up, and repeat for 10 reps; then switch legs
Correct it: Avoid turning your hips—keep both square to the ground to isolate the hamstring and glute. To better your balance before lifting your leg, do a staggered deadlift: Stand with feet hipwidth apart, then step your left foot back slightly, keeping toes on the ground as you do the deadlift.
8. LEG LIFT
Start lying on back, legs straight up with feet over hips, arms by sides. Lower legs toward floor, as low as possible without arching your lower back. Lift legs back up, and repeat for 30 seconds.
Correct it: Press your spine into the floor and pull your ribs down as you lower your legs, so you feel it in your abs, not your lower back. Keep the legs as high as needed to avoid arching in the spine.
THE DRILL
Perform this workout in circuits, doing three rounds of each circuit before moving on to the next.
CIRCUIT 1
Push-Up: 10 reps
Bent-Over Row: 10 reps
CIRCUIT 2
Squat: 10 reps
Deadlift: 10 reps
Plank: 30 seconds
CIRCUIT 3
Side Lunge: 10 reps each
Single-Leg Deadlift:
10 reps each
Leg Lift: 30 seconds
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