form_checklist

Form Checklist for Common Exercises

Use this checklist to ensure proper form on fundamental exercises. Proper form maximizes benefits while minimizing injury risk.

Bodyweight Squat

Setup

Feet shoulder-width apart or slightly wider
Toes pointed slightly outward (about 5-15 degrees)
Weight distributed evenly across entire foot
Arms in comfortable position (extended forward, crossed on chest, or at sides)

Execution

Initiate movement by hinging at hips (sending buttocks backward)
Keep chest up and proud throughout movement
Knees track in line with toes (not caving inward)
Descend until thighs are at least parallel to ground (or as deep as comfortable with good form)
Keep heels in contact with ground throughout movement
Maintain neutral spine position (natural curves)
Push through entire foot to return to standing
Fully extend hips at top position (but don’t overextend lower back)

Breathing

Inhale during descent
Exhale during ascent
Maintain core engagement throughout

Common Errors to Avoid

Knees caving inward
Heels lifting off ground
Excessive forward lean
Rounding lower back
Incomplete hip extension at top

Push-Up

Setup

Hands placed slightly wider than shoulders
Fingers pointing forward or slightly outward
Wrists aligned under shoulders
Body forms straight line from head to heels
Core engaged to maintain rigid torso
Feet together or slightly apart for stability

Execution

Lower body by bending elbows
Keep elbows at approximately 45° angle from torso (not flared wide)
Maintain straight body line throughout movement
Lower until chest is approximately 1-2 inches from floor
Push away from floor to return to starting position
Fully extend arms at top without locking elbows

Breathing

Inhale during descent
Exhale during ascent
Avoid holding breath

Common Errors to Avoid

Sagging hips/lower back
Piking hips upward
Elbows flaring too wide
Incomplete range of motion
Head jutting forward
Shoulders shrugging toward ears

Modifications

Incline push-up (hands on elevated surface)
Knee push-up (knees on ground instead of toes)
Wall push-up (standing, hands against wall)

Plank

Setup

Forearms on ground with elbows under shoulders
Forearms parallel or hands clasped
Feet hip-width apart
Body forms straight line from head to heels
Core engaged by drawing navel toward spine
Glutes slightly activated

Execution

Maintain rigid body position
Keep shoulders down away from ears
Focus gaze slightly in front of hands
Keep neck in neutral alignment (not dropped or lifted)
Distribute weight evenly between forearms and toes
Hold position while breathing normally

Breathing

Maintain normal breathing pattern
Avoid shallow breathing or breath holding
Maintain core engagement while breathing

Common Errors to Avoid

Sagging hips
Piking hips upward
Shoulders hunching toward ears
Head dropping toward floor
Excessive pressure on lower back
Holding breath

Modifications

Knee plank (knees on ground instead of toes)
Incline plank (forearms on elevated surface)
High plank (on hands instead of forearms)

Glute Bridge

Setup

Lie on back with knees bent, feet flat on floor
Feet hip-width apart, positioned near buttocks
Arms at sides, palms down
Lower back pressed gently into floor before starting
Neutral head position, chin slightly tucked

Execution

Push through heels to lift hips toward ceiling
Squeeze glutes at top position
Create straight line from shoulders to knees at top position
Hold top position briefly
Lower hips with control to starting position
Maintain neutral neck position throughout

Breathing

Exhale as you lift hips
Inhale as you lower
Maintain core engagement throughout

Common Errors to Avoid

Overextending lower back at top
Pushing through toes instead of heels
Lifting chin/head during movement
Insufficient hip height
Knees falling outward or inward
Uncontrolled descent

Modifications

Single-leg glute bridge (one foot on floor, one extended)
Elevated glute bridge (feet on elevated surface)
Marching glute bridge (alternating knee lifts at top position)

Bodyweight Lunge

Setup

Stand with feet hip-width apart
Chest up, shoulders back and down
Core engaged
Arms at sides or on hips for balance

Execution

Step forward with one leg
Lower body by bending both knees
Front knee aligned over ankle (not pushing forward beyond toes)
Back knee lowers toward floor (1-2 inches above)
Maintain upright torso
Push through front heel to return to starting position
Complete all reps on one side or alternate legs

Breathing

Inhale as you lower
Exhale as you push back to starting position
Maintain core engagement throughout

Common Errors to Avoid

Front knee caving inward
Front knee extending too far forward over toes
Leaning torso too far forward
Insufficient depth
Rising onto toes of back foot
Uneven weight distribution

Modifications

Stationary split squat (feet remain in lunge position)
Reverse lunge (stepping backward instead of forward)
Supported lunge (holding onto chair or wall for balance)

Bird-Dog

Setup

Position on hands and knees (quadruped)
Hands directly under shoulders
Knees under hips, hip-width apart
Spine in neutral position
Core engaged
Gaze toward floor to maintain neutral neck

Execution

Simultaneously extend one arm forward and opposite leg backward
Maintain level hips (avoid rotation)
Keep extended limbs at or below shoulder/hip height
Hold extended position briefly
Return to starting position with control
Repeat with opposite arm and leg

Breathing

Inhale during preparation
Exhale during extension
Inhale during return
Maintain core engagement throughout

Common Errors to Avoid

Rotating hips during extension
Arching lower back
Lifting extended limbs too high
Sagging in middle
Holding breath
Moving too quickly

Modifications

Single limb extension (just arm or just leg)
Hover opposite hand and knee instead of extending
Use wall for feedback (foot or hand touches wall in extended position)

Bodyweight Row (Inverted Row)

Setup

Position bar/table at appropriate height
Grip bar with hands slightly wider than shoulders
Position body under bar with arms fully extended
Body forms straight line from heels to head
Heels on floor, body rigid
Core engaged

Execution

Pull chest toward bar by bending elbows
Keep body rigid throughout movement
Squeeze shoulder blades together at top position
Lower with control to starting position
Maintain straight body alignment throughout

Breathing

Exhale during pulling phase
Inhale during lowering phase
Maintain core engagement throughout

Common Errors to Avoid

Sagging hips
Shrugging shoulders toward ears
Insufficient range of motion
Excessive body movement
Leading with chin instead of chest
Flaring elbows too wide

Modifications

Incline row (more upright body position)
Bent knee row (feet flat on floor, knees bent)
Seated row with resistance band

Mountain Climber

Setup

Begin in high plank position (push-up position)
Hands directly under shoulders
Body forms straight line from head to heels
Core engaged
Weight evenly distributed between hands and toes

Execution

Bring one knee toward chest in controlled motion
Return foot to starting position
Immediately bring opposite knee toward chest
Continue alternating with controlled speed
Maintain rigid torso throughout movement
Keep hips level (avoid rotation)

Breathing

Maintain rhythmic breathing
Avoid holding breath
Coordinate breath with movement pattern

Common Errors to Avoid

Sagging hips
Piking hips upward
Bouncing or uncontrolled movement
Moving shoulders excessively
Holding breath
Landing heavily on toes

Modifications

Slow-motion mountain climbers
Incline mountain climbers (hands on elevated surface)
Standing mountain climbers (bringing knees up while standing)

Bodyweight Hip Hinge

Setup

Stand with feet hip-width apart
Slight bend in knees
Hands can be on hips, across chest, or at sides
Core engaged
Shoulders back and down

Execution

Initiate movement by pushing hips backward
Maintain slight bend in knees throughout
Keep back flat (neutral spine)
Lower torso by hinging at hips
Continue until feeling stretch in hamstrings
Maintain neutral head position (gaze follows torso angle)
Return to standing by driving hips forward
Squeeze glutes at top position

Breathing

Inhale during descent
Exhale during ascent
Maintain core engagement throughout

Common Errors to Avoid

Rounding lower back
Bending primarily from knees instead of hips
Insufficient hip movement backward
Looking up or down excessively
Losing neutral spine position
Incomplete hip extension at top

Modifications

Supported hip hinge (hands on chair or counter)
Wall hip hinge (buttocks touching wall during movement)
Dowel hip hinge (dowel held along spine for feedback)

Side Plank

Setup

Lie on side with legs extended
Prop up on forearm with elbow under shoulder
Stack feet or stagger them for stability
Align body in straight line from head to heels
Free arm can rest on hip or extend upward
Engage core and glutes

Execution

Lift hips off ground creating straight body line
Maintain alignment from head to heels
Keep supporting shoulder away from ear
Hold position while breathing normally
Lower with control when set is complete
Repeat on opposite side

Breathing

Maintain normal breathing pattern
Avoid holding breath
Keep core engaged while breathing

Common Errors to Avoid

Dropping hips toward floor
Rotating torso forward or backward
Shrugging supporting shoulder
Holding breath
Neck misalignment
Collapsing through supporting shoulder

Modifications

Knee side plank (bottom knee bent, supporting body)
Incline side plank (forearm on elevated surface)
Short-duration holds with gradual increase

Jumping Jack

Setup

Stand with feet together
Arms at sides
Knees slightly soft
Core engaged
Shoulders relaxed

Execution

Simultaneously jump feet outward and raise arms
Land with feet wider than hip-width
Arms reach overhead or to shoulder height
Immediately jump back to starting position
Land softly with slight knee bend
Maintain upright posture throughout

Breathing

Establish rhythmic breathing pattern
Typically inhale as arms raise
Exhale as arms lower
Avoid holding breath

Common Errors to Avoid

Landing heavily or flat-footed
Excessive forward lean
Hunching shoulders
Incomplete arm or leg movement
Locking knees upon landing
Irregular breathing

Modifications

Step-out jumping jacks (step instead of jump)
Partial range of motion
Low-impact variation (heel jacks, tapping foot to side)

Bodyweight Calf Raise

Setup

Stand with feet hip-width apart
Weight distributed evenly across feet
Core engaged
Shoulders relaxed
Optional support for balance (wall, chair, counter)

Execution

Raise heels by pushing through balls of feet
Lift as high as possible onto toes
Maintain ankle alignment (avoid rolling inward or outward)
Hold top position briefly
Lower heels with control to starting position
Maintain upright posture throughout

Breathing

Exhale as you rise
Inhale as you lower
Maintain normal breathing rhythm

Common Errors to Avoid

Rolling ankles inward or outward
Insufficient height in raise
Bouncing at bottom position
Leaning excessively forward
Uneven weight distribution
Rushing the movement

Modifications

Single-leg calf raise
Seated calf raise
Elevated calf raise (balls of feet on step or block)

Supine Dead Bug

Setup

Lie on back with knees bent, feet off floor
Hips and knees at 90° angles
Arms extended toward ceiling
Lower back pressed gently into floor
Core engaged

Execution

Simultaneously lower one arm overhead and extend opposite leg
Keep lower back pressed into floor throughout
Lower limbs only as far as possible while maintaining back position
Return to starting position with control
Repeat with opposite arm and leg
Maintain stable torso throughout

Breathing

Exhale during limb extension
Inhale during return to starting position
Focus on deep, controlled breathing

Common Errors to Avoid

Arching lower back
Extending limbs too far
Moving too quickly
Holding breath
Lifting head off floor
Allowing ribs to flare upward

Modifications

Single limb movement (just arm or just leg)
Smaller range of motion
Keeping feet on floor and sliding leg instead of lifting

Form Self-Assessment Questions

Use these questions to evaluate your exercise form:

  1. Am I feeling the work in the intended muscles?
    • If not, review form cues and make adjustments
  2. Does the movement feel smooth and controlled?
    • If not, consider reducing speed or complexity
  3. Am I maintaining proper breathing throughout?
    • If not, focus on establishing a consistent breathing pattern
  4. Can I maintain good posture during the exercise?
    • If not, consider modifications or reduced range of motion
  5. Do I feel any pain (not normal exercise discomfort)?
    • If yes, stop and reassess form or consult a professional

Using Video for Form Checks

Self-recording can be an excellent way to assess your form:

  1. Setup tips:
    • Position camera to capture full body from side or front angle
    • Ensure adequate lighting
    • Wear clothing that allows you to see joint positions
  2. What to look for:
    • Compare your form to proper technique guidelines
    • Look for symmetry between sides
    • Check alignment at key positions (start, middle, end)
    • Observe overall movement quality and control
  3. Common revelations from video:
    • Range of motion may be different than it feels
    • Compensations you’re not aware of during exercise
    • Asymmetries between left and right sides
    • Postural changes throughout the movement
  4. Improvement process:
    • Identify 1-2 specific form issues to address
    • Practice with focus on these elements
    • Record again to check progress
    • Gradually build proper movement patterns

Form Progression Principles

As you develop your exercise technique, follow these principles:

  1. Master basics before progression:
    • Ensure proper form on fundamental versions before advancing
    • Quality of movement trumps quantity or intensity
  2. Progressive form development:
    • Begin with reduced range of motion if needed
    • Add full range once control is established
    • Increase speed or resistance only after form is consistent
    • Consider adding complexity only when basics are automatic
  3. Regression when necessary:
    • Return to simpler versions if form deteriorates
    • Modify exercises when fatigued rather than compromising form
    • View regressions as strategic, not as failure
  4. Form maintenance practice:
    • Periodically return to form-focused sessions
    • Include regular technique practice at lighter intensities
    • Consider occasional guidance from qualified professionals