Technique of Basic Movements: Squat, Push-Up, Plank, Bridge, Row
Five movements—squat, push-up, plank, glute bridge and horizontal row—cover the whole body, and all home programs are built around them. Until your technique is mastered, you must not add repetitions or progressions: an incorrect squat loads the knees instead of the glutes, and an incorrect plank loads the lower back instead of the core. Below is what each movement looks like when performed correctly, three typical mistakes, and how to check yourself without a trainer.
5
movements
3
errors for each
3 weeks
to learn the technique
1
way to check
Squat
Feet shoulder-width apart or slightly wider, toes turned slightly outward. The movement begins by pushing the hips back, as if sitting down on a chair, then the knees bend. The knees track in the direction of the toes, the heels stay down, the back remains straight, and the gaze is forward. Depth — until the thighs are parallel to the floor or until touching the chair. Rise through the heels, with the glutes engaged at the top.
Three mistakes: the knees cave inward — widen your stance, “spread the floor” with your legs; the heels lift — reduce the depth, keep the weight on the heels, use a higher chair; the back rounds at the bottom — reduce the depth, extend your arms forward for balance. Check: side-view video — the hips move back first, the back stays in one line.
Push-up
The body forms one straight line from the back of the head to the heels, the core is engaged, and the hips neither sag nor lift. Place your palms slightly wider than shoulder-width apart, with your elbows moving back at a 45° angle rather than out to the sides. Lower down until your chest touches the support or your elbows form a right angle; push up until your arms are fully extended. Progressions: against a wall, against a table, against a chair, from the floor, feet on a chair.
Three mistakes: elbows out to the sides like wings — this puts strain on the shoulders; bring them in to 45°; lower back sagging — engage your glutes and abs and use an easier progression; head dropping first — look at a point in front of your palms, keeping your neck in line with your back.
Five movements: what works and the first step
| Movement | What works | First step | Check |
|---|---|---|---|
| Squat | glutes, thighs, core | to a chair with a touch | hips back first, knees tracking toes |
| Push-up | chest, shoulders, arms, core | against a wall | body in one straight line |
| Plank | whole torso | on knees, 20 s | lower back does not sag, shoulder blades do not stick out |
| Bridge | glutes, hamstrings | lying down, both legs | hips and torso in one line at the top |
| Row | back, rear shoulders | towel in a doorway | shoulder blades retract, shoulders down |
Plank
Elbows under your shoulders, forearms on the floor, body in one straight line. Pull your abdomen in, tense your glutes, keep your shoulder blades from sticking out — push the floor away with your forearms. Breathe evenly; do not hold your breath. Time is not the main thing: 20 seconds with clean technique is more beneficial than a minute with a sagging lower back.
Three mistakes: the lower back sags — the most common and most harmful mistake; tense your glutes, tuck your pelvis, regress to your knees; the hips are raised too high — the body forms an angle, lower them into line; the head hangs down — look at the floor a palm's length ahead. Check: place a light book on your back — it should lie flat.
Technique first, then load. No records for the first three weeks.
Glute Bridge
Lying on your back, feet on the floor under your knees, arms by your sides. Raise your hips, squeezing your glutes, until there is a straight line from your knees to your shoulders; at the top, pause for one second with your glutes contracted. Lower slowly. This movement activates the glutes, which are ‘switched off’ in a seated person, and takes pressure off the lower back.
Three mistakes: arching the lower back at the top — do not lift above the line, work with your glutes, not your back; feet too far from the pelvis — the thighs work instead of the glutes, so move them closer; jerky movement — take three seconds to lower. Progression — on one leg.
Horizontal Row
The only one of the five movements that requires support: a towel draped over a door handle or doorway, or a countertop you can grip from underneath. Keep your body straight, pull yourself toward the support, bringing your shoulder blades together and lowering your shoulders, with your elbows back alongside your body. This movement balances the push-up: without pulling, your shoulders move forward and your posture deteriorates.
Three mistakes: your shoulders rise toward your ears — lower them, keeping your shoulder blades down and together; you pull with your arms — start the movement with your shoulder blades; your torso bends at the lower back — keep a plank position. All five movements and their progression ladders are in the article strength training at home without dumbbells.
How to Check Your Form Without a Trainer
Video from the Side with Your Phone
One repetition of each movement. Compare it with the description: back alignment, knees, hips. Mistakes are immediately visible.
Slow Pace
Three seconds down, one second up. At a slow pace, form does not break down—and cannot hide.
Muscle Sensation
Squat — glutes and thighs, not knees. Push-up — chest, not shoulders. Plank — abs, not lower back. If the wrong muscles are working, the form is wrong.
One Correction at a Time
Do not try to fix everything at once. One mistake — one workout. In three weeks, all five movements will be clean.
Common Technique Mistakes
- Knees caving inward during the squat
- Elbows flaring out during the push-up
- Lower back sagging during the plank
- Arching the lower back during the bridge
- Shoulders rising toward the ears during the row
- A fast pace that hides everything listed above
Frequently asked questions
How many workouts does it take to learn the technique?
Two to three weeks with three workouts each. Then the movements are performed without thinking, and you can add load.
Do your knees hurt during squats—is it a technique issue?
Most often, yes: the knees cave inward or the weight is on the toes. Place your feet wider, shift the weight to your heels, and lower to a chair. If sharp pain remains, read the article about training with limitations and see a doctor.
Can you do a plank every day?
Yes, 1-2 sets: this movement recovers quickly. But do full-body strength training every other day.
Is a pulling exercise necessary if there is no towel or doorway?
Use the underside of a countertop or any sturdy edge at waist level. You can go without pulling exercises for the first two weeks; after that, they are needed for shoulder balance.
- Getting Started with Training
- Home Workouts
- Movement in Everyday Life
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.