Demi-répétitions, genoux verrouillés, hanches qui s’affaissent. Ces 5 erreurs de forme courantes au poids du corps envoient chaque année des milliers de personnes chez le kiné — et elles sont faciles à corriger.
Bodyweight training has a reputation for being “safe” because there is no external load. But bad form on basic moves causes more joint pain than any barbell lift. Here are the 5 mistakes I see every day — and how to fix them.
Fix time: 5-10 min per mistake | Injury risk reduction: up to 60%
Bodyweight training has a reputation for being “safe” because there is no external load. But bad form on basic moves causes more joint pain than any barbell lift. Here are the 5 mistakes I see every day — and how to fix them.
Mistake 1: Half Range of Motion on Push-ups
The problem: Lowering only halfway keeps the chest underdeveloped and stresses the shoulder joint at a bad angle.
The fix: Chest touches the floor (or comes within 2cm). If you cannot do that yet, switch to incline push-ups against a table — same mechanics, easier range.
Mistake 2: Knees Caving In on Squats
The problem: Knee valgus puts enormous stress on the medial collateral ligament. This is the #1 cause of “mystery knee pain” in lifters under 30.
The fix: Push knees out, track them over the second toe. Practice with a band around your knees for proprioception. Film yourself from the front.
Mistake 3: Arching the Lower Back on Planks
The problem: Sagging hips mean the core is not doing the work — the lower back is. Over time, this causes disc compression.
The fix: Squeeze glutes hard, tuck pelvis slightly (posterior tilt), ribs down. Think about pulling your belly button to your spine.
Mistake 4: Locking Joints on Lunges
The problem: Locked-out knees on lunges and squats transfer 100% of the load to bone and cartilage, not muscle.
The fix: Keep a slight bend in the working knee. “Soft” joints absorb force; locked joints transmit it. Micro-bend always.
Mistake 5: Rushing Reps Without Breathing
The problem: Holding your breath spikes blood pressure (Valsalva effect) and reduces core stability. Worse, it signals stress to your nervous system.
The fix: Exhale on the effort (when you push, pull, or stand up). Inhale on the return. Never hold your breath for more than 2 seconds.
💡 Rule of thumb: If you cannot feel the target muscle working, your form is off somewhere. Slow down, reset, drop weight/reps. Quality always beats quantity.
