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5 Worst Exercises to do in the Gym

I've been going to the gym 3-5 times a week faithfully for 9 years. As a NASM Certified Personal Trainer I have learned that some exercises are simply not as efficient as others. Below are the 5 worst exercises to do in the gym.


1) Stair Steps with a kickback

Issue: The kickback during the step does not have any added benefit.  The kickback does not add extra "activation" to the glute nor build the muscle faster.

Instead: Try a stability ball glute bridge

Why: Target same muscles without excessive hip flexion and with more core integration

2) Cable Pull Through

Issue: The Cable Pull Through can be challenging for the novice and intermediate to feel the correct pull muscles.  This ends up with more upper body assistance than necessary.

Instead: Barbell Deadlift

Why: A much more stable base allows for more weight to be moved. More weight = greater activation of muscles.

3) Curtsy Lunge

Issue: This odd exercise places excessive torque on the knee increases the chance for injury. It does not make the butt "sit higher."

Instead: Single Leg Deadlift

Why: Target the same muscle with less stress on the knee

4) Standing Obliques with stick

Issue: This exercise actually does the opposite of what people thinks it does. It does not slim the waist.  It actually increases the musculature resulting in a thicker waist.

Instead: AOS Kettlebell Get Up

Why: Less stress on the knees, hips, and obliques

5) Standing Bicep Curls with a weight belt

Issue: This odd exercise places excessive torque on the knee increases the chance for injury. It does not make the butt "sit higher"

Instead: Single Leg Bicep Curl

Why: Engage the abdominals and still get a bicep pump without restricting the core from it's natural movement

If you have an exercise you'd like me to analyze to see if you could be using your time more efficiently both from a results and a biomechanics stand point, please find me on the links below and ask all the questions you may have.

Lifestyle Guide 

WokeFokk is a Lifestyle Guide by G.I.Lane that helps people get their Mind Right before and while embarking on fitness & business goals.

This book includes:

  • My Wants Vs. Needs Chart that lists all elements needed for your goal
  • A Daily Routine Habit Worksheet to get your time management on point
  • List of the Pillars of Health in Priority from greatest to least
  • Purpose Worksheets to help you find what you love and aspire to be
  • My Philosophies on Life and the details of each
  • A Mango Basil Smoothie Recipe to get your Meal Plan & Prep locked on
  • A Leg-Day Workout to build the muscle you’re going to need for these dreams of yours.

About the Author Stephanie Lane

Stephanie is an author, bodybuilder, and blogger. You can check out her latest book here.