Form guides
Exercise form guides for the gym
Every lift below has the same structure: how the movement should look, the form mistakes that show up most often in the gym, what causes each one, and the correction to apply on your next set. Free, no account needed.
- Barbell Back Squat7 mistakes coveredKnees caving, butt wink, heels lifting — and the cue that fixes each one.
- Barbell Bench Press7 mistakes coveredFlared elbows, an uneven lockout and a bar path that drifts — corrected.
- Conventional Deadlift7 mistakes coveredA rounded lower back, hips that shoot up, a bar that drifts off the shins.
- Pull-Up6 mistakes coveredHalf reps, swinging, shrugged shoulders — and how to make every rep count.
- Standing Overhead Press6 mistakes coveredLeaning back, pressing around the head, and a lockout that never finishes.
- Bent-Over Barbell Row6 mistakes coveredA torso that keeps rising, a rounded back and a bar that gets jerked up.
- Walking and Reverse Lunge6 mistakes coveredKnee caving inward, a step too short, and a torso that wobbles every rep.
- Parallel Bar Dip6 mistakes coveredGoing too deep, shrugged shoulders and elbows that flare out wide.
- Barbell Hip Thrust6 mistakes coveredLower back doing the work, feet in the wrong place, ribs flaring open.
- Romanian Deadlift6 mistakes coveredSquatting instead of hinging, and a bar that drifts away from the legs.
- 45° Leg Press6 mistakes coveredHips curling off the pad, knees slammed straight, and half-range reps.
- Dumbbell Lateral Raise6 mistakes coveredSwinging, shrugging, and traps doing the work instead of side delts.
How to check your own form
You cannot see your own technique while you are lifting, and the way a rep feels is a poor guide to how it looks. Filming a working set is the simplest self-check when no coach is standing next to you.
- Film a working set, not a warm-up — technique breaks under fatigue, not on rep one.
- Use the camera angle recommended on each guide, with your whole body in frame.
- Judge one variable per viewing: bar path, then spine position, then depth.
- Change one thing at a time, then film again the following week at the same angle.
Or let your coach build the session
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