JAN 15, 2025
Exercise Form Checklist Library: Perfect Technique for 20 Essential Exercises (2025)
How do I ensure I'm doing exercises with proper form?
QUICK_ANSWER
Focus on controlled movements, full range of motion, proper breathing, and muscle engagement. Use mirrors, video recording, or a qualified trainer to check your technique. Start with lighter weights to master form before progressing.
Proper form is the foundation of effective and safe training. It ensures you target the right muscles, prevent injuries, and maximize results. This comprehensive checklist covers the most important exercises with detailed form cues and common mistakes to avoid.
QUICK_ANSWER
Perfect exercise form requires controlled movements, full range of motion, proper breathing, and correct muscle engagement. Use this checklist for 20 essential exercises to ensure safe, effective training that maximizes results and prevents injuries.
Introduction
Proper exercise form is the foundation of effective and safe training. This comprehensive checklist library covers 20 essential exercises with detailed step-by-step instructions, common mistakes, safety cues, and progression tips. Use this guide to ensure you're performing each exercise correctly and safely.
Upper Body Exercises
1. Push-ups
Form Checklist:
- ✅ Hands slightly wider than shoulders
- ✅ Straight line from head to heels
- ✅ Core engaged throughout
- ✅ Controlled movement
- ✅ Full range of motion
- ✅ Proper breathing (exhale up, inhale down)
Common Mistakes:
- ❌ Sagging hips or raised butt
- ❌ Hands too wide or too narrow
- ❌ Partial range of motion
- ❌ Rushing the movement
- ❌ Looking up or down
2. Pull-ups
Form Checklist:
- ✅ Overhand grip, hands slightly wider than shoulders
- ✅ Full arm extension at bottom
- ✅ Chin over bar or chest to bar
- ✅ Controlled movement both up and down
- ✅ Core engaged throughout
- ✅ No swinging or kipping
Common Mistakes:
- ❌ Partial range of motion
- ❌ Swinging or kipping
- ❌ Rushing the descent
- ❌ Not engaging core
- ❌ Gripping too wide or narrow
3. Bench Press
Form Checklist:
- ✅ Shoulder blades retracted and tight
- ✅ Feet flat on floor
- ✅ Slight arch in lower back
- ✅ Controlled descent to chest
- ✅ Explosive but controlled ascent
- ✅ Proper breathing (inhale down, exhale up)
Common Mistakes:
- ❌ Bouncing off chest
- ❌ Feet off ground
- ❌ Flaring elbows too wide
- ❌ Loose shoulder blades
- ❌ Partial range of motion
4. Overhead Press
Form Checklist:
- ✅ Feet hip-width apart
- ✅ Core and glutes engaged
- ✅ Bar path close to face
- ✅ Full extension overhead
- ✅ Controlled movement
- ✅ Neutral spine maintained
Common Mistakes:
- ❌ Excessive lower back arch
- ❌ Pushing head forward
- ❌ Wide bar path
- ❌ Partial range of motion
- ❌ Loose core
5. Bent-over Rows
Form Checklist:
- ✅ Neutral spine maintained
- ✅ Hips hinged to 45 degrees
- ✅ Shoulder blades retracted
- ✅ Bar pulled to chest/abdomen
- ✅ Controlled movement
- ✅ Core engaged throughout
Common Mistakes:
- ❌ Rounded back
- ❌ Pulling with arms only
- ❌ Too much momentum
- ❌ Partial range of motion
- ❌ Standing too upright
Lower Body Exercises
6. Squats
Form Checklist:
- ✅ Feet shoulder-width apart
- ✅ Toes slightly turned out
- ✅ Knees tracking over toes
- ✅ Depth to parallel or below
- ✅ Neutral spine maintained
- ✅ Chest up throughout
Common Mistakes:
- ❌ Knees caving inward
- ❌ Heels coming off ground
- ❌ Rounded back
- ❌ Shallow depth
- ❌ Forward lean
7. Deadlifts
Form Checklist:
- ✅ Bar over midfoot
- ✅ Shoulders over bar
- ✅ Neutral spine maintained
- ✅ Bar close to body
- ✅ Hip and knee extension
- ✅ Controlled descent
Common Mistakes:
- ❌ Rounded back
- ❌ Bar drifting away from body
- ❌ Hips rising before shoulders
- ❌ Hyperextending at top
- ❌ Bouncing off floor
8. Lunges
Form Checklist:
- ✅ Large step forward
- ✅ Front knee over ankle
- ✅ Upright torso maintained
- ✅ Back knee nearly touches ground
- ✅ Controlled movement
- ✅ Push through front heel
Common Mistakes:
- ❌ Small steps
- ❌ Front knee caving inward
- ❌ Leaning forward
- ❌ Back knee hitting ground hard
- ❌ Rushing the movement
9. Romanian Deadlifts
Form Checklist:
- ✅ Hip-width stance
- ✅ Slight knee bend maintained
- ✅ Hips pushed back
- ✅ Bar close to legs
- ✅ Neutral spine
- ✅ Hamstring stretch felt
Common Mistakes:
- ❌ Bending knees too much
- ❌ Rounded back
- ❌ Bar drifting away from legs
- ❌ Going too deep
- ❌ Not feeling hamstring stretch
10. Hip Thrusts
Form Checklist:
- ✅ Upper back against bench
- ✅ Feet flat on floor
- ✅ Straight line at top
- ✅ Glutes maximally contracted
- ✅ Controlled movement
- ✅ Weight secure on hips
Common Mistakes:
- ❌ Hyperextending spine
- ❌ Feet too far from body
- ❌ Rushing the movement
- ❌ Not squeezing glutes
- ❌ Weight shifting
Core Exercises
11. Planks
Form Checklist:
- ✅ Forearms parallel
- ✅ Elbows under shoulders
- ✅ Straight line from head to heels
- ✅ Core and glutes engaged
- ✅ Normal breathing
- ✅ Neutral head position
Common Mistakes:
- ❌ Sagging hips
- ❌ Raised butt
- ❌ Looking up
- ❌ Holding breath
- ❌ Shrugging shoulders
12. Dead Bug
Form Checklist:
- ✅ Lower back pressed to ground
- ✅ Core engaged throughout
- ✅ Controlled movement
- ✅ Opposite arm and leg
- ✅ Neutral spine maintained
- ✅ Slow and deliberate
Common Mistakes:
- ❌ Lower back lifting off ground
- ❌ Rushing the movement
- ❌ Moving same-side arm and leg
- ❌ Loose core
- ❌ Arching back
13. Bird Dog
Form Checklist:
- ✅ Neutral spine maintained
- ✅ Core engaged throughout
- ✅ Level hips maintained
- ✅ Opposite arm and leg
- ✅ Controlled movement
- ✅ Stable base
Common Mistakes:
- ❌ Hips shifting
- ❌ Spine arching
- ❌ Moving same-side limbs
- ❌ Loose core
- ❌ Rushing movement
Isolation Exercises
14. Bicep Curls
Form Checklist:
- ✅ Elbows stationary at sides
- ✅ Core engaged
- ✅ Controlled movement
- ✅ Full range of motion
- ✅ No swinging or momentum
- ✅ Bicep squeeze at top
Common Mistakes:
- ❌ Swinging weights
- ❌ Moving elbows
- ❌ Partial range of motion
- ❌ Rushing the movement
- ❌ Using too much weight
15. Tricep Extensions
Form Checklist:
- ✅ Elbows close to head
- ✅ Only forearms moving
- ✅ Controlled movement
- ✅ Full extension
- ✅ Tricep squeeze at top
- ✅ Stable elbow position
Common Mistakes:
- ❌ Moving elbows
- ❌ Partial extension
- ❌ Rushing movement
- ❌ Elbows flaring out
- ❌ Using momentum
16. Lateral Raises
Form Checklist:
- ✅ Slight elbow bend maintained
- ✅ Arms parallel to floor at top
- ✅ Leading with pinkies
- ✅ Controlled movement
- ✅ Shoulders back and down
- ✅ No swinging
Common Mistakes:
- ❌ Swinging weights up
- ❌ Raising too high
- ❌ Straight arms
- ❌ Using too much weight
- ❌ Shrugging shoulders
17. Face Pulls
Form Checklist:
- ✅ Cable at face height
- ✅ Shoulder blades retracted
- ✅ Elbows back and out
- ✅ Rope to face level
- ✅ Controlled movement
- ✅ Rear delt focus
Common Mistakes:
- ❌ Pulling too low
- ❌ Using arms only
- ❌ Rushing movement
- ❌ Not retracting shoulder blades
- ❌ Cable too high or low
Full Body Exercises
18. Burpees
Form Checklist:
- ✅ Controlled squat down
- ✅ Straight plank position
- ✅ Full push-up
- ✅ Jump feet forward
- ✅ Jump up with arms overhead
- ✅ Soft landing
Common Mistakes:
- ❌ Sagging in plank
- ❌ Partial push-up
- ❌ No jump at top
- ❌ Hard landing
- ❌ Rushing movement
19. Turkish Get-ups
Form Checklist:
- ✅ Eyes on weight throughout
- ✅ Arm vertical at all times
- ✅ Controlled movement
- ✅ Stable core
- ✅ Smooth transitions
- ✅ Reverse with control
Common Mistakes:
- ❌ Looking away from weight
- ❌ Arm not vertical
- ❌ Rushing transitions
- ❌ Loose core
- ❌ Poor reversal
20. Kettlebell Swings
Form Checklist:
- ✅ Hip-width stance
- ✅ Hip hinge pattern
- ✅ Neutral spine
- ✅ Loose arms
- ✅ Hip drive power
- ✅ Chest height at top
Common Mistakes:
- ❌ Using arms to swing
- ❌ Rounded back
- ❌ Swinging too high
- ❌ Tight arms
- ❌ Poor hip drive
Form Safety Guidelines
General Safety Principles
Exercise Safety Checklist
| Warm-up | 5-10 minutes light cardio + dynamic stretching | Prepares body for exercise |
| Start Light | Use lighter weights to learn form | Prevents injury and builds confidence |
| Full Range | Use complete range of motion | Maximizes muscle activation |
| Controlled | 2-3 seconds up, 2-3 seconds down | Prevents momentum and injury |
| Listen to Body | Stop if you feel pain | Prevents injury progression |
Progressive Overload with Good Form
Form-First Progression:
- Master the movement with bodyweight or light weights
- Increase reps while maintaining perfect form
- Add weight gradually (5-10% increases)
- Progress to harder variations only after mastering basics
Common Injury Prevention
Injury Prevention Strategies
| Body Part | Common Injuries | Prevention Strategies | Form Cues |
|---|---|---|---|
| Lower Back | Strain, herniation | Neutral spine, core engagement | Chest up, core tight |
| Knees | Patellar tendinitis, ACL | Knees over toes, proper depth | Knees tracking, controlled descent |
| Shoulders | Impingement, rotator cuff | Proper scapular position | Shoulders back and down |
| Elbows | Tendinitis, overuse | Avoid hyperextension | Slight bend, controlled movement |
Related Reading
- Strength Training for Beginners
- Progressive Overload Guide
- Home Workout Routines
- Strength Training Metrics Explained
FREQUENTLY_ASKED_QUESTIONS
Good form feels smooth and controlled, targets the intended muscles, maintains proper joint alignment, and doesn't cause pain. Use mirrors, video recording, or a qualified trainer to check your technique.