
The modern rhythm of life often forces us to spend long hours sitting: office work, studying, long commutes. Such a sedentary lifestyle not only worsens health but also negatively affects physique, mood, and overall quality of life.
To compensate for the lack of activity, many people turn to fitness: it allows for adjustable loads and easily fits into daily schedules. However, not all exercises considered popular are equally beneficial for everyone. Some may harm the spine, joints, and ligaments, especially if performed with incorrect technique or improper weights.
Below, we will look at six common movements that can be potentially dangerous and learn what can replace them.
1. Crunches
Why They Are Popular But Risky
Crunches (both classic and side) are traditionally used to train abdominal muscles and the shoulder girdle. At first glance, they seem to be simple and very effective exercises, but doctors and experienced trainers warn: excessive load during crunches can lead to lower back pain, upper back discomfort, and neck strain.
The problem lies in the compression of intervertebral discs during such movements: the front of the disc is compressed while the back stretches. Such deformations are particularly dangerous for people who spend a lot of time sitting at a computer or in a car, as their stabilizing muscles are weakened and fail to protect the spine.
Safe Alternative to Side Crunches
The "side plank" exercise is considered a gentler yet effective way to work the lateral abdominal muscles:
- Lie on your side, rest your forearm on the floor, and raise the other arm upward.
- Slowly lift your hips, keeping your body straight.
- Hold the position until moderate fatigue sets in.
- Repeat on the other side, maintaining proper form.
Safe Alternative to Classic Crunches
- Get on all fours, keeping your back straight.
- Simultaneously lift a straightened leg and the opposite arm, holding them parallel to the floor for a few seconds.
- Switch sides smoothly, avoiding abrupt movements.
- This exercise strengthens the abs, hips, and shoulder girdle without overloading the vertebrae.
Additional Recommendations
- If you have lower back problems, focus on strengthening core muscles (deep abdominal and back muscles) with static exercises like the plank or "swallow" pose.
- Avoid jerky and sudden movements during workouts, especially if you sit a lot or are overweight in daily life.
2. Forward Bends with Weights
Prevalence and Main Issues
Many believe that bends with dumbbells or a barbell are an ideal way to simultaneously engage the back, abs, and leg muscles. However, this exercise requires well-developed stabilizing muscles and precise movement coordination.
The slightest error (excessive weight or incorrect technique) can lead to serious injuries, ranging from muscle strains to protrusions and herniated discs.
Safe Replacement: The "Woodchopper" Exercise
- Stand upright, feet shoulder-width apart, holding a medicine ball or light dumbbell.
- Inhale and slowly lift the weight on straight arms to the level of your right shoulder.
- Exhale and smoothly lower the ball in a wide arc toward your left foot, slightly bending your knees.
- Repeat for the other side (from the left shoulder to the right foot).
This option helps strengthen the back, abs, and thighs while reducing injury risk due to more evenly distributed load.
Practical Tips
- Start with a small weight and focus on execution speed: the slower and more precise you are, the safer the exercise.
- Incorporate stretching for the back of your thighs and lower back into your routine to increase flexibility and resistance to loads.
3. Dumbbell Bicep Curls
The Danger of Improper Use
Many fitness beginners eagerly take on classic bicep curls with heavy dumbbells or barbells, thinking it will quickly sculpt well-defined arms. However, such exercises are primarily designed for advanced athletes who already have a strong muscular base and a robust lumbar spine.
Without proper preparation, these exercises often lead to spine overload and muscle spasms in the lower back and neck areas.
Alternative with Resistance Band
- Take a resistance band of sufficient length and place your feet in the middle of it.
- Hold the ends of the band with your palms facing upward (underhand grip).
- Slowly curl your arms alternately, keeping one forearm in a half-bent position while the other rises toward the shoulder.
The band's resistance is gentle on the back but effective for arm muscles, also engaging the chest muscles to some extent.
Additional Tips
- If you want to increase the load, use a shorter band or increase the tension by spreading your feet slightly wider.
- Maintain a stable body position and avoid leaning forward or backward while curling your arms.

4. Reverse Dips
Why They May Be Unsafe
Reverse dips (facing upward) involve placing weight on arms positioned behind the body. In this position, the shoulder and elbow joints are subjected to significant stress at an unusual angle, often exceeding the stabilizing muscles' ability to support them. This increases the risk of strains, dislocations, and even microfractures with abrupt movements or a high number of repetitions.
Alternative: Classic Push-Ups with Variations
- Take a prone position with your hands placed slightly narrower or wider than shoulder width, depending on your preference.
- Keep your back straight, maintaining a slight natural arch in your lower back.
- Depending on your fitness level, keep your legs straight, supported by your toes, or lower your knees to the mat for an easier version.
- Keep your elbows close to your torso or slightly angled outward. This engages the same muscle groups as reverse dips but with a significantly lower risk of joint injury.
Technique Tips
- To emphasize the triceps, position your hands closer together.
- You can adjust the intensity by changing the position of your legs or slowing down the pace for a greater challenge.
5. Thigh Muscle Machines
Why They May Not Be Suitable for Beginners
Machines designed for leg abduction, adduction, or leg presses may seem simple to use. However, without proper preparation and technique, these devices can cause ligament strains and muscle injuries in the inner thighs and groin area.
A common mistake is overloading the machine with too much weight, especially when the user lacks sufficient endurance and flexibility.
Alternative: Step-Ups on a Platform
- Find a stable elevated surface, such as a step platform, a low box, or the bottom step of a staircase.
- Stand in front of the platform with your arms at your sides or clasped in front of your chest for balance.
- Step onto the platform with one foot, then the other, and carefully step back down.
- Start with a low height and a steady pace, gradually increasing intensity as your muscles strengthen.
Benefits of Step-Ups
- This natural movement engages multiple large muscle groups simultaneously (glutes, quadriceps, hamstrings).
- Improves endurance, coordination, and cardiovascular health.
- Strengthens ligaments and reduces the risk of injuries, which is particularly important for beginners in fitness.
6. French Press with Dumbbells
Why It Can Be Risky
The "French press" involves lifting and lowering dumbbells behind the head. This motion can lead to shoulder, elbow, and lower back injuries, particularly if the body isn't adequately stabilized.
Excessive weight or imperfect technique often results in discomfort caused by ligament strain and microdamage to the joints.
Safe Alternative: Diamond Push-Ups
- Adopt a standard push-up position: face down, hands placed directly under your shoulders or slightly closer.
- Bring your hands as close as possible, forming a "diamond" shape with your thumbs and index fingers beneath your chest.
- Direct your elbows outward as you lower and raise your body in a controlled manner.
- For beginners, perform the exercise on your knees, keeping your hips and lower legs on the floor to reduce the load.
This effectively targets the triceps without subjecting the spine and shoulders to excessive compression.

General Recommendations for a Safe Start
- Professional Guidance. If you're new to fitness or returning to active workouts after a long break, it's important to start under the supervision of an experienced trainer. They can tailor exercises to your age, health condition, fitness level, and any chronic illnesses.
- Gradual Increase in Load. Sudden changes in workout intensity often lead to injuries. Gradually increase weight, repetitions, or pose-holding times, allowing your body time to adapt.
- Warm-Up and Cool-Down. Begin each session with light cardio, joint mobility exercises, or dynamic stretches. End with gentle stretching of major muscle groups to reduce soreness and improve ligament elasticity.
- Adequate Recovery. Ensure you get 7–8 hours of sleep per night and alternate training days with rest periods. Regular sleep and timely rest help your body recover and reduce the risk of overtraining.
- Monitor Your Condition. Joint pain, sharp spasms, or persistent discomfort are signs that you need to reduce the load or review your technique. Ignoring these signals can lead to serious consequences and prolonged recovery.
Fitness remains one of the most universal and accessible ways to stay in shape and improve overall well-being. However, it's crucial to perform each exercise with proper technique and adapt it to your body's unique needs.
By avoiding potentially hazardous elements and replacing them with safer variations, you can preserve the health of your musculoskeletal system and achieve your goals without unnecessary risk.
6 Mistakes You're Making During Workouts
In the video player, you can enable subtitles and choose their translation to any language in the settings.