Workouts are meant to improve your health and fitness, but some popular exercises come with hidden risks. Even routines that seem simple or beginner-friendly can lead to injury if done incorrectly or without proper precautions. Many of these exercises are widely accepted as safe but can strain your joints, cause imbalances, or lead to long-term issues. Recognizing the risks and learning safer alternatives can help you avoid setbacks while staying on track with your fitness goals. Here are 12 workouts you think are safe but aren’t—and how to do them smarter.
1. Behind-the-Neck Lat Pulldowns
Lat pulldowns are excellent for strengthening your back, but performing them behind your neck increases the risk of shoulder injuries. American Council on Exercise reveals that this position forces your shoulders into an unnatural angle, which can strain your rotator cuff or lead to impingement over time. It’s also difficult to maintain proper posture, making it easy to round your back and compromise your form. Stick to pulling the bar in front of your chest, which is safer and equally effective. Proper form ensures you target the right muscles without unnecessary strain.
2. Crunches
Verified by Harvard Health, crunches are a go-to exercise for building core strength, but they put significant strain on your neck and spine. Many people perform them with poor form, pulling on their necks or rounding their backs, which can lead to discomfort or long-term damage. Crunches also target only a small portion of your abdominal muscles, making them less effective than other core exercises. Instead, opt for planks or bird dogs, which engage your entire core and reduce the risk of injury. A strong core requires variety and proper alignment, not endless crunch repetitions.
3. Upright Rows
Upright rows are a popular shoulder exercise, but they can compress the nerves in your shoulder joints, leading to pain or long-term issues like shoulder impingement. Verywell Fit shows that the motion of lifting the barbell close to your chin places excessive stress on your shoulders, especially if you’re using heavy weights. Over time, this can lead to rotator cuff injuries or limited shoulder mobility. A safer alternative is lateral raises or overhead presses, which strengthen your shoulders without the risky mechanics. Prioritize exercises that protect your joints while building strength.
4. Jumping Jacks
Jumping jacks might seem like a harmless cardio exercise, but the repetitive jumping motion can strain your knees, ankles, and lower back. This is especially true if you have weak joints, poor footwear, or are carrying extra weight. Studies from Healthline show that the high impact of landing incorrectly can exacerbate existing injuries or create new ones. Instead, try low-impact alternatives like step jacks or stationary marches that reduce stress on your joints. Cardio doesn’t have to be hard on your body to be effective.
5. Deep Squats with Heavy Weights
Squats are one of the best exercises for building lower-body strength, but going too deep with heavy weights can overload your knees and lower back. Forcing your body into a range of motion it isn’t ready for increases the risk of injury, especially if you lack proper mobility or core stability. Deep squats can also strain your ligaments and tendons if performed incorrectly. Stick to squatting to a depth that feels natural and maintains proper alignment. Working on mobility and using lighter weights can help you improve your form safely over time.
6. Tricep Dips on a Bench
Bench dips are a common way to target the triceps, but they can place undue stress on your shoulders. The position of your arms behind your body forces your shoulders into an awkward angle, increasing the risk of impingement or strain. Many people also sink too low during the dip, which puts additional pressure on the shoulder joints. Instead, perform tricep pushdowns or close-grip push-ups to target your triceps safely. Protecting your shoulders should always be a priority during upper-body exercises.
7. Deadlifts with Rounded Back
Deadlifts are a powerhouse exercise for building strength, but poor form—especially a rounded back—can lead to serious injuries. A rounded spine places excessive pressure on your lower back, increasing the risk of herniated discs or muscle strains. Many people use weights that are too heavy, sacrificing form for reps. Focus on keeping a neutral spine, engaging your core, and using a manageable weight. If you’re new to deadlifting, consider working with a trainer to perfect your technique.
8. Kettlebell Swings Without Proper Form
Kettlebell swings are a fantastic full-body exercise, but improper form can cause back pain and muscle imbalances. Swinging the kettlebell too high, using your arms instead of your hips, or not engaging your core increases the risk of injury. Many beginners also use weights that are too heavy, compounding the problem. Start with a lighter kettlebell and focus on mastering the hip hinge motion before adding intensity. Controlled movements are the key to safely reaping the benefits of this dynamic exercise.
9. Running on a Treadmill Without Proper Footwear
Running on a treadmill seems straightforward, but doing so without proper footwear or technique can lead to joint pain and overuse injuries. Poorly cushioned shoes fail to absorb impact, while an unnatural stride can strain your knees, hips, and lower back. Additionally, gripping the treadmill handles while running can throw off your posture. Invest in quality running shoes that suit your gait and ensure proper form. Running should improve your fitness, not compromise your joints.
10. Overhead Dumbbell Side Bends
Overhead side bends with dumbbells are often touted as a great core exercise, but they can strain your spine and oblique muscles. Holding a dumbbell above your head shifts your center of gravity, making it difficult to maintain proper alignment. The side-to-side motion can compress your spine and lead to discomfort or injury if performed incorrectly. A safer option is to do side planks or Russian twists, which effectively target your obliques without the risks. Core exercises should support your back, not harm it.
11. Burpees with Poor Form
Burpees are a high-intensity exercise that works your entire body, but poor form can cause joint strain and muscle injuries. Many people rush through burpees, sacrificing proper alignment for speed, which leads to sloppy push-ups or improper landings. The repetitive jumping and quick transitions can also be tough on your knees and wrists. Slow down, focus on controlled movements, and modify the exercise if necessary. Quality over quantity ensures burpees remain effective and safe.
12. Leg Press with Overloaded Weight
The leg press is a popular machine for building lower-body strength, but using too much weight or improper foot placement can lead to injuries. Pushing the weight with your toes instead of your heels strains your knees while overloading the machine increases the risk of back and joint pain. Locking your knees at the top of the movement can also cause unnecessary stress on your joints. Use a weight you can control, keep your back flat against the seat, and avoid fully extending your legs. Proper technique ensures you’re building strength without risking injury.
Not all exercises are created equal, and even the most popular workouts can come with hidden risks if performed improperly. By recognizing these unsafe practices and making adjustments, you can protect your body and achieve better results. Fitness is about building strength and resilience, not pushing your body to the brink of injury. Focus on proper form, listen to your body, and don’t hesitate to seek professional guidance when trying new exercises. Safe, effective workouts will keep you on track for long-term success.
