Planks, Squats, Push-Ups: The UK’s Most-Butchered Moves

If you’ve ever copied a workout off the internet and wondered why your thighs hate you but your results are shy, the culprit is often correct exercise form—not effort, not willpower, and certainly not the universe having a personal vendetta. New research analysing 100 of the most-watched workout videos (covering 190+ different moves) shows the same old classics keep turning up, which means the same old mistakes keep turning up too.

The top three staples? Planks, squats and push-ups. In other words: the holy trinity of “simple on paper, humbling in practice.”

The problem isn’t that Brits aren’t trying. It’s that consistency takes a hit when results don’t show up—often because form quietly leaks away mid-rep. And when motivation goes, workouts go with it. Tell it like it is: if your body is in the wrong position, the “target muscle” is basically a bystander while your joints do overtime.

That’s why getting the fundamentals right is still the most modern training advice going—master the basics, then build the fancy stuff on top.

I spoke to Abi Roberts, a bulk.com nutritionist who went on to tell me: “Learning how to do key exercise movements correctly is very important to both avoiding injury and staying motivated. Proper form reduces the risk of strain or injury to muscles, joints, and tendons.

“Additionally, when people perform exercises correctly, they are able to target the intended muscle groups more effectively, which leads to better results, a greater confidence, and an increased motivation to pursue their fitness journey.”

Below are the five exercises that show up most, plus practical cues to lock in the correct exercise form—without turning your living room into a biomechanics lecture.

How to do a basic plank (without sagging like a deckchair)

A basic plank topped the list across the workouts analysed, and it’s a full-body “quiet effort” move: glutes, obliques, arms, legs—the lot.

Correct exercise form cues:

• Hands directly under shoulders (stack your joints; don’t reach forward).
• Hips up so your body is a straight line (avoid the lower-back dip).
• Look down at the floor (keep your neck neutral).

Make it fit your level:

• Beginners: aim for 20–30 seconds, repeat with short rests.
• Lower-back niggle: try a side plank, or shorten the hold.
• Workout calls for plank jacks/lunges? Keep the basic plank and cut reps. Quality beats flailing.

How to do a basic squat (the move everyone “knows” and many misdo)

Squats appeared most frequently within each routine. They target glutes and legs brilliantly—if you actually squat.

Common form faults:

• Not going low enough to challenge the muscles.
• Knees collapsing inwards or drifting awkwardly.

Correct exercise form cues:

• Feet hip-width apart.
• Sit down by bending knees and hips (think “down,” not “forward”).
• Knees track in line with your feet—don’t let them cave in or flare out dramatically.

Progressions and regressions:

• Easier: slow the tempo, reduce depth while staying controlled.
• Harder: hold dumbbells.
• If the routine throws in jump squats or prisoner squats, a clean basic squat is a smart substitute.

How to do a push-up (without turning it into a stomach-first dive)

Push-ups build upper-body strength by working triceps, chest and shoulders—when the body moves as one unit.

Common mistakes:

• Hands too far forward.
• Elbows flared out.
• Hips too low.

Correct exercise form cues:

• Hands slightly wider than shoulders.
• Arms and legs fully straight at the top.
• Lower until your chest is almost on the floor, keeping a neutral spine.

Make it achievable:

• Beginners: knees down, or only press halfway up while maintaining alignment.
• Not ready for diamond/circle/push-up squat variations? Stick with the basic version and own it.

How to do a basic lunge (balance first, depth second)

Lunges are a staple for leg strength, but they punish sloppy mechanics.

Where people go wrong:

• Stepping too far forward.
• Moving too fast.
• Not lowering enough (so the legs never really do the work).

That can add stress to the joints and trigger knee pain—especially when routines stack variations like reverse lunges or plank lunges.

Correct exercise form cues:

• Engage your core for tension and control.
• Don’t line your front foot directly in line with the back foot (tightrope stance = wobbly).
• Take your body down into the lunge rather than pitching it forward.
• Widen your stance if balance is an issue.

How to do a glute bridge (glutes on, lower back quiet)

Rounding out the top five is the glute bridge—great for hamstrings, lower back, abs and glutes. But it’s easy to overdo the height and turn it into a lower-back party.

Correct exercise form cues:

• Knees about shoulder-width apart; feet flat.
• Lift your hips until your torso makes a straight line from shoulder to knee.
• Avoid arching your back at the top—glutes drive the lift, not your lumbar spine.

What this research really tells us

The most common moves—planks, squats, push-ups, lunges and glute bridges—are versatile because they show up in everything: glute routines, leg days, shoulders and arms, full-body blasts, 10-minute workouts, strength sessions and “summer shred” plans. Translation: if you improve your correct exercise form on these five, you upgrade a huge chunk of your weekly training overnight.

It also found the most frequently used kit in these workouts:

• A mat (most common)
• Dumbbells
• Resistance bands

Old-school? Yes. Effective? Also yes. The basics have survived for a reason.

Quick checklist: correct exercise form in 20 seconds

• Can you keep a neutral spine (no big arch, no big slump)?
• Are your joints stacked (wrists under shoulders in planks, etc.)?
• Are you moving with control (not bouncing through reps)?
• Can you feel the intended muscles doing the work?
  If the answer is “no,” adjust the variation, reduce reps, slow down, and rebuild.

FAQ

How do I know if my correct exercise form is off?
If you feel pain in joints (not muscle fatigue), can’t control the movement, or can’t repeat the rep consistently, form needs work.

Is it better to do fewer reps with proper form?
Yes. Cleaner reps recruit the intended muscles better and reduce injury risk.

How long should beginners hold a plank?
Start with 20–30 seconds, repeat for multiple rounds, and increase gradually.

Should my knees go over my toes in a squat?
Knees can travel forward depending on your build and mobility, but they should track in line with your feet—not collapse inward.

Are knee push-ups “cheating”?
No. They’re a legitimate form of exercise that helps you practice correct exercise form while building strength.